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    Make It Skinny Please » Recipes » Soups » Lemony Kale and Bean Soup recipe

    Published: Jan 26, 2022 · Modified: Sep 12, 2023 by Toni Dash · 5 Comments

    Lemony Kale and Bean Soup recipe

    Weight Watchers Points1
    Calories: 167kcal
    Carbs: 25g
    Protein: 12g
    Fats: 4g
    Jump to Recipe

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    lemony kale and bean soup with text overlay

    This lemony Kale and Bean Soup recipe is absolutely delicious! It's an easy recipe for a vegetarian soup that's soul-warming comfort food.

    lemony kale and bean soup with text overlay
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    lemony kale and bean soup with text overlay

    If you love soup season but want a hint of warmer days you'll love the kale soup recipe. The lemon flavor makes the soup taste like a sunny day while delivering a comforting warm bowl of soup.

    This creamy white bean soup is the perfect combination of creaminess and texture. Some of the beans are pureed which thicken the soup without the need for actual traditional thickeners or cream.

    It's a nice hearty soup that fits in perfectly with healthy recipes.

    Jump to:
    • What makes this skinny?
    • Recipe Ingredients Notes
    • How to make this Kale and Bean Soup - Step-by-Step
    • Slow Cooker instructions
    • Variations
    • Pro Tip
    • How to Store
    • Frequently Asked Questions
    • More recipes you'll love!
    • Recipe
    • Pro Tip
    • How to Store

    What makes this skinny?

    Only a tablespoon of oil is used. The soup is full of vegetables and plant protein for slim healthy eating.

    Recipe Ingredients Notes

    kale and bean soup labelled ingredients

    Cannellini beans. You'll use 2 15-ounce cans drained and rinsed. Half of the beans will be pureed to give the soup a creamy texture so drain and rinse the cans of beans separately.

    Garbanzo beans. You'll use 1 15-ounce can drained and rinsed. Half of the can will be pureed with the one can of cannellini beans.

    Kale. The recipe uses 1 large bunch of kale (stems removed, the leaves roughly chopped into large pieces). A shortcut would be to purchase a bag of washed torn kale leaves which are available in the produce section of the grocery store. You'll need 3 ½ cups of torn kale. A package of frozen kale can also be substituted or fresh kale. Any type of kale can be used: curly kale or lacinato kale are the most popular.

    Low sodium broth. We used chicken broth though vegetable broth could also be used for a full vegetarian soup. Chicken broth or chicken stock can be used.

    Parmesan cheese. Grated parmesan cheese can be added when serving as an option.

    kale and bean soup on side

    How to make this Kale and Bean Soup - Step-by-Step

    STEP 1. Blend

    In the blender combine one can of the rinsed drained white beans and half of the chickpeas with one cup of the broth. Blend till smooth (photos 1-2).

    kale and bean soup recipe steps 1-4

    STEP 2. Sauté

    In a large stock pot (or large soup pot) or Dutch oven, heat oil over medium-high heat and sauté the diced onion for 3-4 minutes. Add the celery, carrots, and garlic (photos 3-4). Sauté for 4-5 more minutes.

    kale and bean soup recipe steps 5-8

    STEP 3. Cook

    Pour the bean purée, the remaining beans, rosemary, thyme, marjoram, salt, and the broth. Bring to a simmer over medium heat, lower heat and let simmer for 30 minutes. Add the kale, and cook for another 5 minutes (photos 5-6).

    Remove the pot from the heat and stir in the lemon juice and zest (photos 7-8).

    STEP 4. Serve

    Serve each bowl of soup with a sprinkle of parmesan cheese and parsley (optional; soup may be served as is too). NOTE: the parmesan cheese can also be stirred into the soup in the pot.

    Slow Cooker instructions

    If desired this soup recipe can be made in a crock pot or slow cooker too.

    1. Sauté the onions and garlic on the stovetop
    2. Add the onions and garlic to the crockpot along with the blended beans, other beans, chickpeas, spices, celery, carrots, and broth.
    3. Cook on high for 2 hours, or on low for 4 hours.
    4. Thirty minutes before serving, add the kale.
    5. Before serving add the lemon juice, and sprinkle the top with parmesan and parsley. 
    kale and bean soup on spoon

    Variations

    Use different beans. If you want to stick with something similar for this white bean soup recipe try Great Northern beans or navy beans.

    Change the seasonings. We love the flavor from the fresh herbs though if you don't have them available using some dried herbs Italian Seasoning would be great. Add a bay leaf (or a couple bay leaves) too.

    Want a creamier soup? After the soup is done cooking you can use an immersion blender (stick blender) to blend it fully.

    Use a potato masher. If you like a consistency between creamy and solid ingredients use a potato masher on the beans after the soup is cooked.

    Want to add some meat? To keep it lean sauté some turkey Italian sausage with the vegetables before adding the broth.

    Want a vegan version? Use vegetable broth and exclude the parmesan cheese for a healthy vegan soup.

    Like a bit of spicy heat? Sprinkle in some red pepper flakes when serving.

    Don't love kale? Swap in baby spinach instead.

    Pro Tip

    Add the remaining 3 cups broth to the blender after pouring the pureed beans into the soup pot to remove any remaining pureed beans. Pour into the soup post.

    How to Store

    Store the cooked soup in an airtight container in the refrigerator for up to 5 days.

    Frequently Asked Questions

    Can this soup be frozen?

    Yes. Allow it to cool completely and place in an airtight freezer safe container. Freeze for up to 3 months. Thaw in the refrigerator before reheating.

    Can black beans be used in this kale bean soup?

    Sure. I would suggest substituting one of the two cans of cannellini beans with black beans. Still use the cannellini beans to puree to thicken the soup (the color will be better than using the black beans).

    kale and bean soup on overhead in bowls

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    Recipe

    kale and bean soup overhead

    Lemony Kale and Bean Soup

    Weight Watchers Points1
    Click to track Weight Watchers Points
    Creamy Lemon Kale and Bean Soup is healthy and delicious with no cream! It's a fast soup to make with a bright sunny flavor to cheer up the coldest of days.
    5 from 131 votes
    Print Pin Rate
    Course: Soup
    Cuisine: American
    Diet: Low Calorie, Vegetarian
    Prep Time: 15 minutes minutes
    Cook Time: 45 minutes minutes
    Total Time: 1 hour hour
    Servings: 7 1-cup servings (total yield: 7 cups)
    Calories: 167kcal
    Author: Toni Dash
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    Ingredients

    • 1 tablespoon olive oil
    • ½ cup yellow onion chopped
    • 1 tablespoon minced garlic
    • 2 large carrots peeled and chopped
    • 2 medium celery stalks sliced or chopped
    • 2 15-ounce cans cannellini beans drained and rinsed
    • 1 15-ounce can chickpeas drained and rinsed
    • 1 sprig fresh rosemary
    • 2 sprigs fresh thyme
    • ½ teaspoon dried marjoram
    • ½ teaspoon kosher salt
    • 4 cups low sodium broth chicken or vegetable
    • 1 large bunch kale stems removed and leaves roughly chopped, or 1 package frozen kale; 3 ½ cups kale
    • Zest and juice of ½ lemon
    • Chopped fresh parsley for serving
    • ⅓ cup grated parmesan cheese optional

    Instructions

    Stove Top instructions

    • Blend one can of the drained, rinsed white beans and half of the chickpeas (drained and rinsed) with one cup of the broth. Blend till smooth.
    • In a large stock pan, heat the olive oil and sauté the onions for 3-4 minutes. Add the celery, carrots, and garlic. Sauté for 4-5 more minutes.
    • Pour the bean purée, the remaining beans, rosemary, thyme, marjoram, salt, and the broth. Let simmer for 30 minutes, then add the kale, and cook for another 5 minutes.
    • Take the pan off the heat and stir in the lemon juice and zest.
    • Serve each bowl of soup with a sprinkle of parmesan (optional) and parsley.

    Slow Cooker Instructions

    • Puree the beans as described in step 1 above. Sauté the onions and garlic on the stovetop as described above (step 2).
    • Add the onions and garlic to the crockpot along with the blended beans, other beans, chickpeas, spices, celery, carrots, and broth.
    • Cook on HIGH for 2 hours, or on LOW for 4 hours.
      Thirty minutes beforecooking is complete, add the kale.
    • Before serving add the lemon juice, and sprinkle the top with parmesan (optional) and parsley. 

    Notes

    Nutritional facts do not include parmesan cheese as it's an option.
    Variations
    Use different beans. If you want to stick with something similar for this white bean soup recipe try Great Northern beans or navy beans.
    Change the seasonings. We love the flavor from the fresh herbs though if you don't have them available using some dried herbs Italian Seasoning would be great. Add a bay leaf (or a couple bay leaves) too.
    Want a creamier soup? After the soup is done cooking you can use an immersion blender (stick blender) to blend it fully.
    Use a potato masher. If you like a consistency between creamy and solid ingredients use a potato masher on the beans after the soup is cooked.
    Want to add some meat? To keep it lean sauté some turkey Italian sausage with the vegetables before adding the broth.
    Want a vegan version? Use vegetable broth and exclude the parmesan cheese for a healthy vegan soup.
    Like a bit of spicy heat? Sprinkle in some red pepper flakes when serving.
    Don't love kale? Swap in baby spinach instead.

    Pro Tip

    Add the remaining 3 cups broth to the blender after pouring the pureed beans into the soup pot to remove any remaining pureed beans. Pour into the soup post.

    How to Store

    Store the cooked soup in an airtight container in the refrigerator for up to 5 days.

    Nutrition

    Calories: 167kcal | Carbohydrates: 25g | Protein: 12g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 4mg | Sodium: 560mg | Potassium: 254mg | Fiber: 7g | Sugar: 2g | Vitamin A: 4311IU | Vitamin C: 13mg | Calcium: 157mg | Iron: 3mg
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    ABOUT THE AUTHOR

    TONI DASH
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    Toni Dash, is a Certified Nutritional Coach and certified Weight Loss Specialist, writer/blogger, photographer, chief recipe developer and creator of Make It Skinny Please. She has been developing easy to make, well-tested recipes since 2010. Her slimmed down recipes using real food ingredients bring excitement to the dining table and never taste like 'diet food'. Toni has been featured in numerous publications and on culinary websites for her creative, delicious recipes and travel features. For more details, check out her About page.

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    Reader Interactions

    Comments

      5 from 131 votes (126 ratings without comment)

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      Recipe Rating




    1. Lucy says

      January 26, 2022 at 7:42 am

      5 stars
      This kale and bean soup is such a nutritious, comforting and filling meal. The perfect way to warm up during these colder days.

      Reply
    2. Dannii says

      January 26, 2022 at 7:27 am

      5 stars
      What a great way to use beans! Protein packed and delicious.

      Reply
    3. Beth Sachs says

      January 26, 2022 at 6:56 am

      5 stars
      This healthy kale soup is perfect for lunch on a cold Winter's day! Delicious!

      Reply
    4. Katherine says

      January 26, 2022 at 6:47 am

      5 stars
      Such a nourishing, hearty bowl of comfort soup!

      Reply
    5. Claudia Lamascolo says

      January 26, 2022 at 6:45 am

      5 stars
      Wow what refreshing flavors I was so delighted on the outcome easy and the kale was super tender great recipe!

      Reply

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    Welcome! I’m Toni. I'm a Certified Nutrition Coach and NASM certified Weight Loss Specialist. I'm excited to share Classic Recipes made more calorie friendly using real food!

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