I know all of my Midwest friends and family will think that I’ve completely lost it, but its been cold in California. (And raining. No one told me it rained here, but I kind of like it.)

And when its cold, I crave soup to warm me up! I’m a fan of all kinds of soups – from creamy and rich (my Mom makes the best Shrimp & Artichoke Soup) to healthy, chock-full-of-vegetable soups.

This time around, I wanted an extra-healthy soup. Brimming with vegetables. Free of meat. Something that would warm me up and fill me up without a ton of calories because I’m pretty sure I’d rather eat more cookies this time of year. Healthy soup = more room for cookies, right?

So I threw together a ton of vegetables, a few beans, and my favorite, kale for a light, yet hearty soup that will leave you feeling good! I added a decent amount of red pepper flakes and the Taster loved the spiciness of the soup. Season the soup to your preference!


White Bean & Kale Soup

by Emily Dingmann

Prep Time: 15 min

Cook Time: 75 min

Keywords: soup/stew gluten-free high fiber low-carb vegetarian beans kale winter

Healthy, hearty soup full of veggies and beans!

Ingredients (8 servings)

  • 1 onion
  • 6 cloves of garlic
  • 1 leek
  • 5 stalks celery (about 4 cups chopped)
  • 5 carrots (about 2 cups chopped)
  • 2 Tbsp butter or oil
  • 2 cups white beans (cooked)
  • 64 oz vegetable broth (2 boxes)
  • 1 14.5 oz can of diced tomatoes
  • 1 bunch kale
  • salt, pepper, red pepper flakes


Prep all vegetables.

Chop onion, celery, carrots and leek.

Mince garlic.

Thinly slice kale.

Heat oil in large pot and add onions and garlic.

Saute for a few minutes, then add celery, carrots and leeks.

Cook for a few more minutes.

Add beans, broth and tomatoes.

Bring to a boil.

Add chopped kale and let simmer for 30-60 minutes.

Serve hot and sprinkle with parmesan if desired.

Powered by Recipage

17 Comments (Reply )

  1. Anna Johnson
    Dec 16, 2011 @ 8:10 am

    I’ve been waiting for this recipe! Thanks Emily! P.S. What exactly is cold????


    • Emily
      Dec 16, 2011 @ 8:34 am

      Ummmm, 50′s?
      To my credit, everyone else is bundled up in down jackets, hats, etc. and I’m not! :)


  2. Liz - Meal Makeover Mom
    Dec 16, 2011 @ 8:48 am

    I love this recipe! We recently posted a similar one for the monthly Recipe Redux challenge for kale and farro soup. Mmmm, mmmmm good!!


  3. jamie
    Dec 16, 2011 @ 8:49 am

    Thanks for the recipe! I can’t WAIT to try it! :)


  4. Megan (Braise The Roof)
    Dec 16, 2011 @ 2:21 pm

    I KNEW you were going to go soft on us! ;) The soup sounds great. I’ve been craving veggies like crazy, too- my body totally has a veggie-craving trigger when I start eating too many Christmas cookies!


    • Emily
      Dec 16, 2011 @ 3:50 pm

      I thought I would last at LEAST through the first winter…


  5. Alyse
    Dec 16, 2011 @ 6:01 pm

    Haha! I agree with you that 50 degrees is cold and the perfect time for soup!


  6. kale @ tastes good to me!
    Dec 16, 2011 @ 6:09 pm

    I miss kale. :( I haven’t seen any here in Quito (Ecuador) yet. Thanks for the lovely photos so I can eat vicariously!


  7. Lisa @ Fit in the Midwest
    Dec 16, 2011 @ 6:43 pm

    I’m from Wisconsin, but lived in the Bay Area of CA for three and a half years. The cold, rainy winters really got to me there as well. I think I’d rather have snow! Maybe the houses aren’t as insulated or something, but I was always cold, even indoors.

    Recipe sounds delicious! I’ll have to try it soon.


  8. Luv What You Do
    Dec 16, 2011 @ 9:21 pm

    I am all about eating more greens. I just made a fabulous kale soup that was dinner tonight. ‘Tis the season for warm hearty meals!


  9. Baking Serendipity
    Dec 16, 2011 @ 11:11 pm

    My midwest friends and family think I’m crazy too because I live in Phoenix and have been freezing lately! This soup is definitely on my crave-list :)


  10. Lindsay @ Pinch of Yum
    Dec 17, 2011 @ 4:39 pm

    This is a dorky blogger question, but have you always used BlogHer for your ads? I’m really interested in all the ad stuff (as you maybe know from our “income report” posts) and I’ve thought about switching to BlogHer but never followed through. Any thoughts? (you can email me if that’s easier) :) And your soup looks delicious. Kale is new to me this year, and I’m a fan!


  11. Stephanie @cookinfanatic
    Dec 17, 2011 @ 5:11 pm

    Healthy soup = more room for cookies…. haha I LOVE this motto!! This soup looks fabulous :)


  12. Katie@Cozydelicious
    Dec 18, 2011 @ 7:46 pm

    Oooh, such a warm and hearty and healthy meal. Perfect in between all these holiday parties and unhealthy treats!


  13. Mercedes@Satisfy My Sweet Tooth
    Dec 19, 2011 @ 4:17 pm

    Yum this looks delicious! I have never made soup with kale in it and I cannot figure out why! This will be the first one I make!


  14. Carolyn @HealthKitten.com
    Dec 20, 2011 @ 10:37 am

    Wow! I’ve been trying to figure out how to make my turkey/kale/white bean soup without the turkey (I’m a new vegetarian). This will do the trick! :)


  15. Kathleen
    Dec 24, 2011 @ 3:31 pm

    Your soup looks SO good! :D


 Leave a Reply

  • Recipes