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 5g 8%
  • Carbs 42g 14%
  • Saturated 1g 6%
  • Fiber 10g 39%
  • Sugars 4g
  • Monounsaturated 2g
  • Polyunsaturated 1g
  • Protein 17g 34%
  • Cholesterol 5mg 2%
  • Sodium 533mg 22%
  • Calcium 269mg 27%
  • Magnesium 116mg 29%
  • Potassium 1,131mg 32%
  • Iron 6mg 31%
  • Zinc 2mg 15%
  • Phosphorus 249mg 36%
  • Vitamin A 386µg 43%
  • Vitamin C 92mg 154%
  • Thiamin (B1) 0mg 17%
  • Riboflavin (B2) 0mg 14%
  • Niacin (B3) 2mg 11%
  • Vitamin B6 0mg 20%
  • Folic Acid (B9) 206µg 52%
  • Vitamin B12 0µg 1%
  • Vitamin D 0µg 0%
  • Vitamin E 3mg 13%
  • Vitamin K 539µg 673%
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