Healthy Bean Soup with Kale

Warm up your soul with a bowl of Healthy Bean Soup with Kale, a hearty and nourishing one-pot meal that’s as wholesome as it is delicious. Packed with protein-rich white beans, vibrant fresh kale, and a colorful medley of vegetables, this recipe is brimming with fiber, vitamins, and flavor. Aromatic spices like smoked paprika, thyme, and oregano infuse the broth with comforting depth, while diced tomatoes lend a subtle tang. In just 45 minutes, you can whip up this satisfying vegan and gluten-free soup, perfect for meal prep or a cozy weeknight dinner. Garnish with fresh parsley for an extra touch of brightness and serve with crusty bread for a complete, balanced meal.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 yellow onion, diced
• 2 carrot, diced
• 2 celery stalk, diced
• 3 garlic cloves, minced
• 1 15-ounce can canned diced tomatoes
• 6 cups vegetable broth
• 2 15-ounce cans canned white beans (such as cannellini or great northern beans), drained and rinsed
• 4 cups fresh kale, stemmed and chopped
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.5 teaspoon smoked paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, carrot, and celery. Cook for 5–7 minutes, stirring occasionally, until the vegetables are softened.

Step 3

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Add the canned diced tomatoes (with their juices), vegetable broth, white beans, dried thyme, dried oregano, smoked paprika, salt, and black pepper. Stir to combine.

Step 5

Bring the mixture to a boil, then reduce the heat to low and let it simmer for 15 minutes.

Step 6

Stir in the chopped kale and continue to simmer for another 5–7 minutes until the kale is wilted and tender.

Step 7

Taste the soup and adjust the seasoning with more salt and pepper, if needed.

Step 8

Ladle the soup into bowls, garnish with fresh parsley if desired, and serve warm.

Nutrition Facts

Serving size	2708.2 grams (2708.2g)

Amount per serving	% Daily Value*
Calories	1329

Total Fat 57.00g	73%
Saturated Fat 10.50g	53%
Polyunsaturated Fat 10.60g
Cholesterol 9mg	3%
Sodium 6810mg	296%
Total Carbohydrate 173.80g	63%
Dietary Fiber 44.70g	160%
Total Sugars 53.00g
Protein 48.70g	97%

Vitamin D 0IU	0%
Calcium 1174mg	90%
Iron 18mg	101%
Potassium 6309mg	134%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.6%

Protein: 13.9%

Carbs: 49.6%