Kale and White Bean Soup


February 21, 2018

Once upon a time, there was a leafy green so unpalatable that when it appeared on a dinner plate, it was relegated to being a green blanket under the real food. It was served on plates with the sole intention of ending up in the trash. It wasn’t even a food! One day a magical health scientist waved his refractometer at the leaf and –poof– Kale arrived, fully dressed and ready to party! Today we know that lame, old, “thrown onto your plate as a decoration” leaf is super nutritious, and when given the love and attention it deserves, it’s delicious.

  • Yields: 6 Servings


1 large onion, diced

6 cloves of garlic, minced

2 carrots, chopped

2 celery stalks, chopped

2-2 1/2 tbsp fresh thyme (or 2 tsp dried)

2 bay leaves

2 15 oz/425 g cans white beans, low sodium (4 cups cooked)

1 small bunch kale (about 9 cups chopped)

12 cups/3 qts./~2.8 L vegetable broth (as desired)

3/4 tsp-1 tsp salt (optional: we don't recommend added salt)

fresh ground pepper to taste

1 1/2 tbsp lemon juice (about 1/2 large lemon) *optional


1In a large soup pot add 2 cups of vegetable broth or water and cook the onions and garlic over medium heat for about 6 minutes. Add the carrots, celery, bay leaves and thyme and cook for 5-10 minutes while you rinse and chop the kale. Add additional water or broth as needed to keep the vegetables covered.

2Remove all of the stems from the kale and roughly chop. Add to the pot and add the remaining vegetable broth.

3If using canned beans, drain and rinse them well. Add the beans and cook over medium heat for another 20 minutes until kale and vegetables are tender.

4Season with salt (optional), pepper and lemon juice as desired.


Additional tips:

Don't let this soup boil away and overcook the kale. Kale contains sulfur and can have this unpleasant taste when it's overcooked.

The fresh thyme makes a big difference in this recipe as it adds a nice sweetness to the broth to balance out the bitterness of the kale.

To save money you can substitute 4 cups/1 qt/1 L of the broth for filtered water if desired and add a little more seasonings.


1 Review

Joann Howarth

March 22, 2018

Heart patients on blood thinners must watch the kale. Kale thins the blood as does spinach

All fields are required to submit a review.