This Tuscan White Bean and Kale Soup is the kind of meal that feels like a warm hug in a bowl. Loaded with tender white beans, vibrant kale, aromatic vegetables, and a rich, savory broth, this soup is both nutrient-dense and deeply satisfying. It’s inspired by traditional Italian country cooking, where simple ingredients come together to create bold, comforting flavors.
What makes this soup especially appealing is its versatility. It’s naturally plant-based, budget-friendly, and perfect for meal prep, making it a go-to recipe for busy weeknights, cozy weekends, or anyone focused on healthy eating without sacrificing flavor. Paired with crusty toasted bread (like in the image), it becomes a complete and nourishing meal.
This recipe is ideal for fans of the Mediterranean diet, those looking for high-fiber meals, or anyone searching for healthy dinner recipes that actually taste amazing. The beans provide plant-based protein, the kale delivers antioxidants and vitamins, and the slow-simmered broth ties everything together with a savory depth that only gets better the next day.
Ingredients
For the Soup
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2 tablespoons olive oil (extra virgin preferred)
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1 medium onion, diced
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2 carrots, peeled and diced
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2 celery stalks, diced
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4 cloves garlic, minced
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1 teaspoon dried thyme
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1 teaspoon dried oregano
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½ teaspoon red pepper flakes (optional)
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1 can (14–15 oz) diced tomatoes
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2 cans (14–15 oz each) white beans (cannellini or Great Northern), drained and rinsed
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5–6 cups vegetable broth (low sodium)
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3 cups chopped kale (stems removed)
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Salt and freshly ground black pepper, to taste
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1 tablespoon lemon juice or red wine vinegar (for brightness)
For Serving (Optional)
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Toasted rustic bread or crostini
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Grated Parmesan cheese or dairy-free alternative
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Fresh herbs (parsley or rosemary)
Instructions
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Sauté the Aromatics
Heat olive oil in a large soup pot over medium heat. Add the diced onion, carrots, and celery. Cook for 6–8 minutes, stirring occasionally, until the vegetables soften and the onions become translucent. -
Build the Flavor Base
Add minced garlic, thyme, oregano, and red pepper flakes. Stir continuously for about 30 seconds until fragrant. This step helps release the essential oils in the herbs. -
Add Tomatoes and Beans
Pour in the diced tomatoes (with their juices) and the white beans. Stir well and let everything cook together for 2–3 minutes to deepen the flavor. -
Simmer the Soup
Add the vegetable broth and bring the soup to a gentle boil. Reduce the heat to low and simmer uncovered for 20–25 minutes. This allows the flavors to meld and the broth to develop richness. -
Add the Kale
Stir in the chopped kale and cook for another 5–7 minutes, until wilted and tender but still vibrant green. -
Season and Finish
Season generously with salt and black pepper. Add lemon juice or red wine vinegar to brighten the soup just before serving. -
Serve and Enjoy
Ladle into bowls and top with toasted bread, Parmesan cheese, or fresh herbs if desired.
Tips for the Best White Bean and Kale Soup
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For extra creaminess: Mash some of the beans before adding them to the pot.
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For meal prep: This soup keeps well in the fridge for up to 5 days and freezes beautifully.
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For added protein: Stir in cooked lentils or chickpeas.
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For a non-vegan version: Add Italian sausage or shredded chicken.
Nutrition Highlights
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High in plant-based protein
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Rich in dietary fiber
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Supports heart health
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Fits well into weight loss meal plans and clean eating lifestyles
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Naturally gluten-free and dairy-free (without toppings)
Related Questions (High-CPM SEO Keywords)
Is white bean and kale soup good for weight loss?
Yes, this soup is ideal for healthy weight loss because it’s low in calories, high in fiber, and very filling. Foods rich in fiber and plant-based protein help control appetite and support metabolism.
Can I use this soup for weekly meal prep?
Absolutely. This is one of the best meal prep soup recipes because the flavor improves over time. It reheats well and can be portioned for lunches or dinners throughout the week.
Is this soup part of the Mediterranean diet?
Yes. This recipe aligns perfectly with the Mediterranean diet, emphasizing vegetables, legumes, olive oil, and herbs—ingredients known for promoting longevity and heart health.
Is this a good gluten-free dinner recipe?
Yes. The soup itself is completely gluten-free. Just make sure to serve it with gluten-free bread if needed.
Can this soup help improve gut health?
Definitely. Beans and leafy greens support digestive health by feeding beneficial gut bacteria, making this an excellent high-fiber diet recipe.
Is white bean soup a good source of plant-based protein?
Yes. White beans are an excellent source of plant-based protein, making this soup perfect for vegetarian and vegan diets.
