• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Sweet Peas and Saffron

meal prep recipes for busy people

  • Facebook
  • Instagram
  • Pinterest
  • YouTube
  • Home
  • All Recipes
    • Meal Type
      • Appetizers
      • Breakfast
      • Desserts
      • Drinks
      • Lunch
      • Salad
      • Sides
      • Soups & Stews
    • Method
      • Air Fryer
      • Grill
      • Instant Pot
      • One Pot Meals
      • Oven
      • Slow Cooker
    • Diet
      • Dairy-Free
      • Gluten Free
      • Low Carb
      • Nut Free
      • Vegan
      • Vegetarian
    • Main Ingredient
      • Beans
      • Beef
      • Chicken
      • Eggs
      • Lentils
      • Pork
      • Seafood
    • Breakfast
    • Lunch
    • Dinner
    • Meal Prep
  • Meal Prep
    • How to Meal Prep
    • Vegetarian
    • Chicken
    • Beef
    • Breakfast
  • Instant Pot
    • Instant Pot 101
    • Chicken
    • Side Dishes
    • Vegetarian
  • Dinner
    • 30 Minutes
    • One Pot Meals
    • Salad
    • Soups & Stews
    • Casseroles
    • Instant Pot
    • Slow Cooker
  • Freezer
    • Vegetarian
    • Chicken
    • Casserole
    • Crockpot Freezer Meals
    • Chicken Marinades
    • Freezer Meal Do's & Don'ts
  • Shop
  • Start Here
    • Start Here
    • Denise Bustard of Sweet Peas & Saffron
    • Contact
go to homepage
Homepage link
  • All Recipes
  • Meal Prep
  • Instant Pot
  • Dinner
  • Freezer
  • Shop
  • Start Here
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Smoky White Bean and Kale Soup

    November 9, 2019 by Denise Bustard Leave a Comment

    Home / Recipes / Soups & Stews / Smoky White Bean and Kale Soup

    Jump to Recipe Jump to Video

    Smoky white bean and kale soup is the perfect cold weather soup! Loaded with veggies and a hint of smokiness, it is healthy and delicious.

    Looking for a soup loaded with wholesome ingredients to warm you up on a cold day? You have found the perfect soup!

    overhead view of white bean and kale soup on spoon

    This delicious soup is from Nikole Goncalves' new cookbook The HealthNut Cookbook. If you don't know Nikole, run (don't walk!) to her YouTube channel, where you'll find healthy recipes, healthy lifestyle content, and meal prep tips!

    If you are looking for healthy recipes, Nikole is your girl. The HealthNut Cookbook has over 100 easy, healthy and delicious meals, most of which have their own beautiful photo with clear and concise instructions. Lots of these recipes are perfect for meal prep, and Nikole even has a section filled with meal prep tips.

    I have bookmarked a whole bunch of recipes to try for our family, including No Bake Coconut Almond Clusters (page 76), Apple Bacon Kale Salad (page 131) and Roasted Poblano and Mushroom Fajitas (page 176).

    Today, I'm sharing the Smoky White Bean and Kale Soup, which is easy to prepare and perfect served with a crusty baguette!

    Reasons you'll ♡ this smoky white and bean kale soup

    • it's vegan and gluten-free
    • it's ready in just under 45 minutes
    • it's healthy, but delicious

    Recipe video

    This soup is super easy to prepare, but it always helps to have a visual guide. Watch the 1-minute video below to see all the steps for perfect soup! You can find more of my recipe videos on my YouTube channel.

    Don't forget to pin this post to save it for later!

    overhead view of ingredients required for white bean kale soup

    Which ingredients do we need?

    • white beans- cannellini beans, cooked through (2 cans or 4 cups)
    • aromatics- shallot and garlic
    • spices- smoked paprika, salt, pepper and a touch of chili flakes
    • herbs- fresh thyme and a bay leaf
    • veggies- carrot, celery, and kale
    • stock- vegetable stock to make it vegan, I used homemade bone broth
    • lemon- to squeeze in at the end to help all the other flavors pop

    overhead view of kale soup recipe on ladle

    Meal prep tips

    This kale soup keeps really well in the fridge (up to 1 week) and leftovers were enjoyed by all. According to Nikole, it is also freezer-friendly for up to 1 month!

    When storing soup, here are my favorite containers:

    • 1 quart jars (if freezing, leave ¼ of the jar empty to account for expansion, and leave lids ajar until fully frozen)
    • these reusable plastic freezer jars are also great!
    • these reusable labels mean you'll always know what you've frozen

    picture of the Health Nut Cookbook

    What should I serve with this soup? 

    I highly recommend some crusty bread for dunking! And I am guessing (but haven't tried), that a little bit of crumbled bacon or parmesan cheese would be a delicious topping on this soup.

    Can I cook this soup in the Instant Pot?

    I bet you could, however I haven't tried. I would do all the steps through adding stock and other ingredients, and then pressure cook for 5 minutes with a 10 minute natural pressure release. Let me know if you give this a try!

    Where can I get the HealthNut Cookbook?

    You can find Nikole's cookbook on Amazon (US friends- here!) (Canadian friends- here!), or you can find out more about the cookbook on Nikole's site here.

    three bowls of white bean soup

    More nourishing soup recipes

    • Stuffed Pepper Soup
    • Hearty Lentil Soup
    • Lightened Up Broccoli Cheese Soup
    • Hearty Lentil Soup
    • Creamy Roasted Cauliflower Soup
    overhead shot of a white bowl and spoon filled with smoky white bean and kale soup
    Print Recipe
    5 from 1 vote

    Smoky White Bean and Kale Soup

    Course: Soup
    Cuisine: Mediterranean
    Calories: 193kcal
    Author: Denise Bustard
    Servings: 4 -6
    This hearty, rustic soup is made with simple ingredients like kale and buttery white beans, cooked in a smoked paprika broth. Smoked paprika is amazing for adding a deep smoky flavour to your dishes. It adds heat but isn’t spicy. This soup hits the spot on chilly fall days when you’re cozied up on the couch with a blanket.
    Prep Time15 mins
    Cook Time30 mins

    Ingredients

    • 1 tablespoon extra virgin olive oil
    • 1 shallot (finely chopped)
    • 2 cloves garlic (minced)
    • 2 stalks celery (sliced)
    • 2 medium carrots (peeled and sliced)
    • 5 cups low-sodium vegetable stock
    • 1 bay leaf
    • 3 sprigs fresh thyme (leaves stripped from the stems)
    • 1 teaspoon smoked sweet paprika
    • ½ teaspoon black pepper
    • 1 teaspoon sea salt
    • ¼ to ½ teaspoon red chili flakes adjust to taste
    • 38 oz cannellini beans (two 19 ounce/540 mL cans, rinsed and drained or 4 cups cooked cannellini beans)
    • 3 cups kale (loosely packed stemmed and roughly chopped)
    • ½ lemon (juiced)

    Instructions

    • In a large pot, heat the olive oil over medium heat. Add the shallot and garlic and cook for 1 to 2 minutes until fragrant. Add the celery and carrots and cook for 3 minutes, stirring frequently.
    • Pour in the vegetable stock, add the bay leaf, thyme, paprika, salt, black pepper, chili flakes, and cannellini beans, and bring to a gentle boil. Cover, reduce the heat to medium-low, and simmer for 25 to 30 minutes until the vegetables are cooked and tender, stirring halfway through.
    • Remove the bay leaf. Transfer 4 cups of the soup to a high-speed blender and purée for 10 seconds. Pour the puréed soup back in to the pot. Stir in the kale and lemon juice and simmer for another 5 minutes.
    • Ladle the hot soup into bowls. Store any leftovers in an airtight container in the fridge for up to 1 week or in the freezer for up to 1 month.

    Notes

    This recipe is from The HealthNut Cookbook by Nikole Goncalves © 2019.

    Nutrition

    Serving: 1/6 of the batch | Calories: 193kcal | Carbohydrates: 37g | Protein: 12g | Fat: 3g | Saturated Fat: 1g | Sodium: 1597mg | Potassium: 286mg | Fiber: 10g | Sugar: 3g | Vitamin A: 7433IU | Vitamin C: 44mg | Calcium: 174mg | Iron: 5mg
    Tried this Recipe? Pin it for Later!Mention @SweetPeaSaffron or tag #sweetpeasandsaffron

    About Denise Bustard

    Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more. read more

    Previous Post: « 10 Minute English Muffin Pizza Recipe
    Next Post: Instant Pot Thanksgiving Recipes »

    Reader Interactions

    This site contains affiliate links, meaning that if you make a purchase through them, we will receive a small commission.

    FREE EMAIL COURSE

    Meal Prep Quick Start Guide

    Tips & strategies to get you prepping...fast!

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    https://sweetpeasandsaffron.com/about

    Hi, I'm Denise

    Meal prep took me from feeling constantly stressed out about meals to cool, collected and in control. I want to share this amazing and transformational habit with you, so you can feel in control, too!

    Read more about it here!

    POPULAR

    overhead shot of 7 easy stir fry sauces on gray background

    7 Easy Stir Fry Sauce Recipes

    freezer bags labeled and filled with chicken and seven different chicken marinades

    7 Chicken Marinade Recipes You Can Freeze

    overhead shot of sweet potatoes lined up with text showing number of minutes to cook each

    PERFECT Instant Pot Sweet Potatoes

    overhead shot of blue mason jar filled with crispy chickpeas

    ULTRA Crispy Air Fryer Chickpeas

    pile or air fryer chicken breasts with one sliced

    20 Minute Air Fryer Chicken Breast

    collage image that says 33 healthy lunch ideas for work

    33 Healthy Lunch Ideas For Work

    FREE EMAIL COURSE

    Meal Prep Quick Start Guide

    Tips & strategies to get you prepping...fast!

    In Season

    overhead view of spiralized pasta with egg in bowl

    Spiralized Pasta with Egg and Asparagus

    fork taking a bite out of the lemon pepper salmon

    Lemon Pepper Salmon Sheet Pan

    overhead shot of farro arugula salad with a soft boiled egg in glass meal prep container

    Farro Arugula Salad (Meal Prep)

    Close up shot of multiple healthy rhubarb muffins

    Healthy Rhubarb Muffins

    Pile of sauteed green beans with garlic butter on gray plate

    Sautéed Green Beans with Garlic Butter

    close up shot of a bowl of instant pot carrots with honey glaze

    Instant Pot Carrots with Honey Glaze

    Footer

    logos

    · Copyright © 2012 - 2020 Sweet Peas & Saffron · Nutritional Disclaimer | Privacy Policy | Comment and Copyright Policy | Implemented by WPopt