Kale and White Bean Soup

Kale and White Bean Soup
Jane Bruce


  • 1 tablespoon  olive oil
  • clove garlic, minced
  • medium yellow onion, chopped
  •   Two 15-ounce cans cannellini beans, drained and rinsed
  • 2 cups  chicken stock
  • 4 cups  water
  • Parmesan rind
  • 1 pound  kale, stems and veins removed, chopped into 1/2-inch strips
  •   Salt and freshly ground black pepper, to taste
  •   Bread, toasted
  •   Parmesan cheese, grated

I have a newfound love for kale. These days, I'm baking it into chips, adding it to pasta dishes, and even eating it in salads. But this was my first attempt at a kale soup — and it's delicious! The broth is simple and comforting, the kale is packed with nutrients, and the white beans add a richness and heartiness to the soup. Serve it with a piece of toasted bread and you have a perfect winter meal.

Click here to see The Best Kale Recipes You've Ever Tried. 


In a large pot, heat the olive oil. Add the garlic and onion and cook until onion is softened, about 5 minutes. 

Mash about ½ of the beans with a fork and add to the onions and garlic. Stir to combine. Add the chicken stock, water, and Parmesan rind and bring to a boil. 

Once boiling, add the rest of the beans, the chopped kale, and season with salt and pepper, to taste. (The Parmesan and chicken stock have plenty of salt in them already, so be careful not to add too much extra salt.)

Reduce the heat to a simmer, partially covered, until the kale is tender, approximately 20 minutes. 

Sprinkle grated Parmesan on toasted bread. Ladle soup into bowls and serve with the toast. 


Calories per serving:

268 calories

Dietary restrictions:

High Fiber Egg Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free

Daily value:



  • Fat 31g 48%
  • Carbs 249g 83%
  • Saturated 8g 39%
  • Fiber 59g 237%
  • Sugars 25g
  • Monounsaturated 15g
  • Polyunsaturated 5g
  • Protein 102g 204%
  • Cholesterol 28mg 9%
  • Sodium 3,197mg 133%
  • Calcium 1,612mg 161%
  • Magnesium 697mg 174%
  • Potassium 6,788mg 194%
  • Iron 34mg 187%
  • Zinc 14mg 91%
  • Phosphorus 1,496mg 214%
  • Vitamin A 2,314µg 257%
  • Vitamin C 554mg 924%
  • Thiamin (B1) 2mg 103%
  • Riboflavin (B2) 1mg 83%
  • Niacin (B3) 13mg 67%
  • Vitamin B6 2mg 117%
  • Folic Acid (B9) 1,239µg 310%
  • Vitamin B12 0µg 4%
  • Vitamin D 0µg 0%
  • Vitamin E 16mg 79%
  • Vitamin K 3,232µg 4,040%
Have a question about nutritional data? Let us know.
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