White Bean Soup
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.When I’m craving something hearty, this White Bean Soup is my perfect choice. I make it with creamy white beans, tender kale, and rich Parmesan for a nourishing, flavorful meal. It works as a side or a filling main dish, and it’s ready in just one hour.
The first time I had this soup was on a trip to Italy with my husband. While traveling through Tuscany, we stopped at a small café near a winery and were served the most incredible Tuscan white bean soup. Just like my kale and black bean soup, this is one of those versatile, healthy recipes that works for any meal, any time of year.
That trip to Tuscany inspired me to create this easy one-pot white bean and kale soup – a simple, comforting dish that brings those flavors home. I wanted a recipe that captures the heartiness of the traditional soup but in a way that’s easy to make any night of the week. My version is vegetarian and gluten-free, making it a meal I can share with my whole family.
👩🏽🍳 Why I Love This Recipe
Honestly, this soup has everything I love in a homemade meal – quick to make, totally satisfying, and all in one pot, which means less cleanup. That’s a win for me! 😉 White beans give it a naturally creamy texture, kale adds a hearty freshness, and a sprinkle of parmesan ties everything together. It’s a meal my whole family enjoys, whether I’m serving it as a comforting dinner on a chilly evening or packing up leftovers for lunch the next day.
And the best part? It’s perfect for a crowd, whether I’m hosting friends or meal prepping for the week. The flavors get even richer overnight, making it taste even better the next day. As a nutritionist and health coach, I love that protein-packed beans and fiber-rich greens make this a wholesome, well-balanced meal.
And let me tell you something, this isn’t just another bean soup. It’s a dish straight from my own experience, inspired by a trip to Tuscany, where I first fell in love with the simple, hearty flavors of Tuscan white bean soup. I wanted to bring that same comforting goodness into my own kitchen in a way that’s easy to make for my family, and I have to say, I nailed it! This soup is the perfect mix of healthy, filling, and seriously flavorful. I hope you give it a try!
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🥘Ingredients
My healthy white bean soup recipe is made with everyday ingredients that are wholesome and easy to find at any local grocery store. Here’s what I use:
Olive oil and garlic: Sautéing fresh garlic in olive oil creates a flavorful base.
Onion: I use red or yellow onion depending on what I have on hand, both work great in this recipe.
Greens: Kale is my favorite, but spinach, Swiss chard, or finely chopped collard greens are all great options.
White beans: Cannellini and navy beans are my go-to choices, but any white beans will work.
Tomatoes and Broth: Fresh tomatoes add a bright, fresh taste, I also use vegetable broth to keep it vegetarian.
Herbs and spices: Oregano, basil, salt, and pepper bring out the best flavors, and I sometimes add a bay leaf for extra depth.
Parmesan cheese: A sprinkle of shredded parmesan adds creaminess, but I leave it out for a fully vegan soup.
🔪How to Make
I love making this white bean soup because it is healthy, comforting, and something I feel good about serving to my family. In just about 40 minutes and a few simple steps, I can have a warm and flavorful bowl ready to enjoy. Here is how I make this soup:
Prep: I chop all the veggies and heat oil in a large pot over medium-high heat. Then, I add the garlic and onion and sauté until they soften.
Sauté: Then, I add the kale to the pot and cook over medium heat, stirring until it wilts.
Combine: I pour in the three cups of broth, add two cups of beans (save some for the creamy mixture), tomatoes, and all the seasonings. Then, I let it simmer for 5 minutes to blend the flavors.
Blend: In a blender or food processor, I mix the remaining beans and one cup of broth until they have a creamy texture. If I prefer a chunkier texture, I mash them directly in the pot with a potato masher or use an immersion blender. Then, I stir it into the soup to thicken.
Simmer: I let the soup cook on low heat for at least 15 to 30 minutes until the kale reaches the texture I like.
Serve: Now the fun part, I ladle the soup into bowls and sprinkle parmesan cheese on top. For a little extra spice, I add a pinch of red pepper flakes.
💭 Expert Tips
My #1 Secret Tip for making the best creamy white bean soup is allowing enough time for the soup to simmer. Letting it cook low and slow helps all the flavors meld together, creating a rich and deeply satisfying broth. I never rush this step because it makes all the difference in taste and texture.
Other Tips To Keep In Mind:
- Leafy greens: If I don’t have kale, I use baby spinach or any leafy green I have on hand. It all works beautifully in this soup.
- Beans: Any white bean works in this recipe. I like navy, cannellini, butterbeans, or great northern beans.
- Using dry beans: you can swap canned beans for dried by using one and a half cups of dried beans instead of two cans. They add great texture and flavor.
- Blending without a food processor: If you don’t have a food processor, you can mash the beans in the broth with a potato masher. It thickens the soup just as well.
📖 Variations
Make it vegan: The only non-vegan ingredient in this recipe is Parmesan. I simple swap for my homemade vegan parmesan cheese or use a sprinkle of nutritional yeast instead.
Extra protein: Sometimes, I add an extra can of beans to make this even more filling.
Different seasonings: I love the classic combination of oregano and basil, but I sometimes swap in thyme or rosemary for a different flavor.
🍽 Serving Suggestions
This white bean soup with kale and parmesan is a meal on its own, but I love serving it with something on the side.
Crusty bread: I love serving this soup with a slice of fresh, crusty sourdough bread. It absorbs the broth perfectly and makes every bite soo good!!
Salad: A fresh tomato avocado salad adds a light and refreshing balance to the meal. Also, this spinach and arugula is my favorite when I want something crisp alongside a warm bowl of soup.
Grilled cheese or a wrap: When I want a heartier meal, I pair this soup with a warm sourdough grilled cheese or a simple hummus avocado wrap. The combination is always a favorite in my house.
🧊 Storage Directions
Refrigeration: Once the soup has cooled, I transfer it to an airtight container and keep it in the fridge for up to five days.
Freezing: This soup freezes beautifully. I let it cool completely, then portion it into freezer-safe containers or bags. It stays fresh for up to three months.
Reheating: I warm it gently over low heat on the stovetop, stirring occasionally. If it’s too thick, I add a splash of water or broth to loosen it up. If frozen, I let it thaw overnight in the fridge before reheating.
❓Recipe FAQs
How do I thicken the soup if it’s too thin?
If my soup turns out thinner than I like, I mix a tablespoon of flour or cornstarch with a little cold water until smooth, then stir it into the soup while it simmers. Letting it cook a little longer also helps it naturally thicken.
Is this soup kid friendly?
Yes, and I have a few tricks to make it even more kid-friendly. When my kids are not big fans of kale, I either leave it out of their bowls or chop it super fine so it softens into the broth. I also swap the kale for baby spinach since it has a milder taste and softer texture. The creamy mashed beans make this soup rich and comforting, which always helps when serving it to picky eaters.
What Makes This White Bean Soup Healthy?
As a nutritionist, I love how this creamy white bean soup is both nourishing and satisfying. White beans are packed with plant-based protein and fiber, which help keep me full and support digestion. Kale adds a boost of vitamins A, C, and K, along with essential minerals like iron and calcium. Since the soup is naturally thickened by blending some of the beans instead of using heavy cream, it stays lower in fat while still being rich and creamy. With simple, wholesome ingredients and no processed additives, this is a meal I feel great about serving to my family.
Can I make this soup ahead of time?
Absolutely, and I actually think it tastes even better the next day. The flavors have more time to develop, and it reheats beautifully for a quick and easy meal.
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🎥 Watch How to Make It
White Bean Soup
When I’m craving something hearty, this White Bean Soup is my perfect choice. I make it with creamy white beans, tender kale, and rich Parmesan for a nourishing, flavorful meal. It works as a side or a filling main dish, and it's ready in just one hour!
Servings: 6 servings
Calories: 300kcal
Ingredients
White Bean and Kale Soup:
- 1 Tbsp extra virgin olive oil
- 8 large garlic cloves minced
- 1 medium yellow onion chopped
- 4-6 cups chopped raw kale
- 4 cups low-sodium vegetable broth
- 30 oz white beans, such as cannellini or navy, rinsed and drained 2 cans
- 4 roma tomatoes chopped
- 1 Tsp dried oregano
- 1 Tsp dried basil
- ½ tsp salt
- ¼ tsp pepper
- ¼ tsp crushed red pepper
- Fresh shredded Parmesan 1 Tbsp per serving of soup
Instructions
- Chop all your veggies. In a large pot, heat olive oil over medium heat. Add garlic and onion; saute until soft.
- Add kale and saute, stirring, until wilted.
- Add 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper (crushed red pepper + black pepper). Simmer 5 minutes.
- In a blender or food processor, mix the remaining beans and broth until smooth. You can also just mashed the beans in the broth with a potato masher (I did this and it worked great). Stir into soup to thicken.
- Simmer at least 15-30 minutes – until the kale has cooked to the texture you like.
- Ladle into bowls; sprinkle with parmesan cheese
Notes
- My #1 Secret Tip for making the best creamy white bean soup is allowing enough time for the soup to simmer. Letting it cook low and slow helps all the flavors meld together, creating a rich broth. I never rush this step because it makes all the difference in taste and texture.
- Leafy greens: If I don’t have kale, I use baby spinach or any leafy green I have on hand. It all works beautifully in this soup.
- Using dry beans: you can swap canned beans for dried by using one and a half cups of dried beans instead of two cans. They add great texture and flavor.
- Blending without a food processor: If you don’t have a food processor, you can mash the beans in the broth with a potato masher. It thickens the soup just as well.
- Beans: Any white bean works in this recipe. I like navy, cannellini, butterbeans, or great northern beans.
Nutrition
Calories: 300kcal | Carbohydrates: 49.7g | Protein: 17.1g | Fat: 4.6g | Sodium: 410mg | Fiber: 10.9g | Sugar: 2.5g
WOW! I am gonna make your recipe ASAP. This bean and kale soup looks and sounds easy and delicious! We are soup lovers:)
Yeahh!! It is really easy to make and so tasty and hearty too! We are soup lovers in our family also – we make soup at least once a week! 🙂
I made this soup last night, and I must say it was AMAZING!!! I’m shocked at how flavorful it was, and so healthy! Love your blog, thanks for sharing.
Woohooo!! I’m so glad!!! Thanks Lauren!
Thanks for the nutrition info! I am pretty sure I ate 2 1/2 cups worth. That is a huge portion and still low in calories. I appreciate the effort.
Oh that’s great! Isn’t it awesome that such a huge, filling portion can still be so low in calories and good for you too!
Hey Anjali! I am making this tonight for dinner, it looks great!! Congrats on all the success your blog has had! Hope you are doing well too 🙂
Hey Catherine!! It’s so good to hear from you! I’m so excited you’re making this for dinner – I can’t wait to hear what you think about the recipe! Thanks for your kind words about my blog – I’m doing really well – hope you are too! Talk to you soon! 🙂
It was great!!! I am eating the leftovers now for lunch and it is the perfect gloomy day pick me up!
Woohoo! I’m so glad to hear that!!! Aren’t yummy leftovers the best? 🙂
I just subscribed to this blog and have made a few of the recipes. They have all been great and my family (including my kids) like most of the things I have made. Is there nutrition information for any of the recipes? Am I missing it somewhere? That info would be really helpful. Thanks for the healthy and easy recipes. Keep them coming.
Yay!! I’m so glad to hear that Joelle!! 🙂 As for nutrition information, I can estimate it for just about any recipe but it won’t be exact (that’s why I don’t always include it – because I don’t measure it exactly). For some of my recipes, they are measured exactly and in those cases I include nutritional info at the bottom of the post. But if you’re looking for an estimate, I can definitely give that to you as well! Just let me know!
I entered the ingredients into a recipe builder, and for 4 servings (which was about 2.5 cups per serving) it was about 272 calories, 15.4 fiber, 15.7 protein, and 4.8g fat
Oh awesome!! Thanks so much for doing that! It’s good to know that (as I suspected) – a HUGE portion is less than 300 calories and has TONS of fiber and protein! What recipe builder do you use?
I can’t wait to make this.
I know you’ll love it! 🙂
Hi there! I just found your blog and am loving it so far – so many delicious recipes! I am definitely going to have to try the polenta rounds. Have you ever tried goat gouda? It’s not quite as tangy as regular goat cheese, but still pretty delicious!
Hi!! So nice to meet you – and I’m so glad you like my blog! I’ve actually never tried goat gouda, but it sounds great. I mean, I like goat cheese, and I like regular gouda – so why not put the two together? 🙂 I’ll definitely be picking that up soon!
This looks amazing! It will definitely be going on the menu for next week. I just love kale… and white beans… and polenta, too! Whole Foods has quinoa polenta, which I love even more!
Hehe yay! I love kale and white beans and polenta too 🙂 Oh woah – quinoa polenta?! I have to try that – it sounds great! Thanks for the tip!
I have been wondering how to cook polenta. I had it once and actually really enjoyed it but have been too nervous to cook it. That sounds super easy! Thanks so much.
Oh yay! No problem, so glad it’s helpful. It really is super easy: slice, bake and enjoy!
Love the combination of ingredients. Tonight is the perfect night for soup…it’s chilly in the Bay Area. brr. Recipe sounds yummy!
Thanks so much! I have definitely been into soups this winter especially – since it has been pretty cold here in the Bay!
looks like a comfort meal
It is definitely a comfort meal, but it’s healthy too!
This soup looks awesome for fall. I love soups with white beans. I also love that almost every ingredient is a pantry “staple”– so most of it I have on hand already! Thanks!
It is a really great fall soup, but it’s also perfect for the winter too! Totally agree about the pantry staples – I only had to buy the fresh veggies to complete this dish!
Yum! Looks delicious…
That soup sounds fantastic. I love that it’s got so many good things in it!! Kate @kateiscooking
Totally – it’s like a one pot superfood meal!
Sounds like a seriously delicious (and very nutritious) meal! Thanks for sharing!
Thanks! So glad you like it!
Well that looks gorgeous. We’re in Turkey and fresh beans are out at the moment so I’m going to try and make this with summer fresh beans. Thanks. 🙂
Yay! Hope you liked it when you made it!