This potato and white bean soup with kale is thick and creamy – all the while being healthy! This dairy-free soup recipe is packed full of nutritious ingredients for a satisfying and warming lunch or dinner.
Soup season is here! Rather, it’s here most of the time. The temperature here in TN has a tendency to swing from days of below-freezing to close to 70°F all within the course of a week. Currently we’re on an upswing, but that doesn’t mean I won’t be bundled to the hilt by week’s end.
Regardless of the temperature outside though, soup is a welcome dinner in my house (as evidenced by this slow cooker coconut curry chicken soup that I shared with you all on September 1st!). I subscribe to the notion that ice cream can certainly be enjoyed in the winter and soup is a year-round meal, but I held off on sharing this potato and white bean soup with kale for a liiiittle while until it was a little more socially-acceptable.
For starters, this soup is semi-thick and creamy while being dairy-free. A trick to thicken soups in a healthy way is to puree everything including the vegetables part-way through the recipe, and then add additional broth, water, or milk to thin the soup to your liking. Pureed into this soup are a pound of potatoes (just regular potatoes), minced garlic, two onions that have been sauteed in olive oil, and a whole can of cannellini beans. Who would know all that goodness is hidden away in this soup?
I’ve cooked and pureed potatoes into soups before, but adding white beans was a new thing this go around. They add a very small amount to the flavor here, but go virtually unnoticeable once blended. One can of cannellini beans adds approximately 18 grams of fiber and 21 grams of protein to this soup’s liquid, along with various vitamins and nutrients, making this a sneaky, healthy addition to this potato and white bean soup with kale recipe.
Once you reach the recipe step where the soup is pureed and added back to the pot, you have the flexibility to adjust the recipe as you like. The first order of business for me was to thin out the soup with the remaining chicken broth and unflavored/unsweetened almond milk. Then it was time for seasoning. I’ve listed the herbs and spices I added in the recipe box below, but you are more than welcome to add a little of this and a little of that in line with your tastes. The good thing with soups is that you can taste as you go and make adjustments.
All that’s left is to add the kale and let it wilt for a few minutes, and you’re all set. For an extra special serving tip, I highly recommend drizzling extra-virgin olive oil over top of the soup once it’s ladled out into bowls. Stirring it into the finished product results in little flavor bursts in the soup’s spoonfuls that made a simple, healthy bowl of soup feel ‘gourmet’.
This potato and white bean soup with kale is thick and creamy – all the while being healthy! This dairy-free soup recipe is packed full of nutritious ingredients for a satisfying and warming lunch or dinner.
- 3 tbsp olive oil
- 2 onions chopped
- 6 cloves garlic minced
- 3/4 tsp salt
- 1/2 tsp black pepper
- 1 lb potatoes peeled and cut into 1/2" cubes
- 4 cups reduced-sodium chicken broth divided
- 1 16- oz can cannellini beans drained and rinsed
- 1 cup unsweetened unflavored almond milk
- Salt and pepper to taste
- 1/2 tsp red pepper flakes optional
- 1/4 tsp dried oregano to taste
- 1/4 tsp paprika to taste
- 1/8 tsp dried dill to taste
- 4 cups kale leaves packed
- Extra-virgin olive oil for drizzling
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Add olive oil to a large pot set over medium-high heat. Once hot, add onions and let cook for 2-3 minutes.
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Add minced garlic, salt, and pepper and stir. Let cook for another 2-3 minutes. Add the potatoes, saute for a minute or two, and then pour 2 cups of broth in the pot. Stir.
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After 7-8 minutes, add the cannellini beans, stir, and cook for another 3-4 minutes.
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Carefully transfer hot soup mixture to a blender and puree until smooth. Alternatively you can use an immersion blender for this step if you have one. Once pureed, return soup to the pot and set it over medium to medium-low heat.
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Add remaining 2 cups of broth and the almond milk and stir until combined.
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At this point take a taste and see how the flavor is. I added additional salt and pepper, red pepper flakes, oregano, paprika, and dill as listed in the recipe ingredients above. Add your favorite herbs and spices in the quantities that you prefer.
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Once seasoned to your liking, add kale and give the soup a stir. Let cook for a few minutes as the kale leaves wilt. Serve at this time, or reduce heat and let the soup simmer as the flavors meld until ready to serve.
I highly suggest drizzling extra-virgin olive oil over top of the soup for serving. It adds a great flavor!
You can certainly use dairy milk in place of the almond milk if you prefer, but I have only tested this soup as written. If using almond milk, be sure the kind you have is not only unflavored but unsweetened as well. Added sweetness won't mesh well with this savory soup.
Nutritional info doesn't include extra olive oil for drizzling.
Betty Wright Moccio says
I tried this soup and loved its creaminess and flavor….making it again tomorrow. It’s so easy and nutritious and I also use my immersion blender, it’s sooo handy and easy to clean. Thanks
Alyssa says
So glad you liked it, Betty! I’ve since gotten an immersion blender and you’re right – it’s a total breeze.
Rebecca says
I love kale soups, can’t wait to try this recipe!
Alyssa says
Hope you enjoy, Rebecca! 🙂
Sandra says
Love all these nutritious ingredients and the way you thickened up the soup! Great idea and perfect timing…I’m freezing and will make this belly warming meal this week!
Alyssa says
Thanks Sandra!
Kim says
This was so stinking good!! Temp is currently 24 degrees and this hit the spot. I omitted dill and oregano just because they’re not my favorite. I added celery salt. Shut. My. Face!! Thank you.
Alyssa says
Hi Kim, I’m so happy you liked it!! It’s definitely a favorite on those cold days. 🙂 Glad you tweaked the flavors as you like them!
Flora says
Hi Alyssa– I’ve made your potato leek soup twice already, & we love it! I will definitely be trying this one.
(Michele’s mom )
Alyssa says
Hi there!!! I’m so glad you like the potato leek soup! It’s one of our favorites. Not hard to throw together and pretty healthy to boot. I hope you enjoy this one when you give it a try! 🙂
Bill says
Great recipe. I hate when people change a recipe on their first attempt, but I did alter it slightly. I used an immersion blender on the onion, potato, garlic and white bean mix and then added an additional can of rinsed white beans and the kale. It was hearty and delicious.
Alyssa says
So glad to hear you enjoyed it, Bill. I actually just got an immersion blender so that’s what I’ll be using for this soup from now on. And the extra white beans sounds like a great addition!
Sunshine says
I made this soup for lunch today and it came out fabulous! You have the seasonings just right and the texture is so good. I did use vegetable broth in place of the chicken broth so it was vegan all the way. Thank you for the wonderful, healthy and very flavorful soup recipe- I will be adding to my list of favorites!
Sherri says
We had a single day of warm weather last week, but we are back to soup weather for sure. I love using white beans to thicken soups, especially since the kids can’t try to pick them out 🙂 Your soup looks so creamy and delicious!
Alyssa says
Haha yes! They’d be hard pressed to pick out the beans here. 🙂 Thanks Sherri!
Gayle @ Pumpkin 'N Spice says
It’s always soup season in my house, as I eat it every week! But especially when the weather gets cold, it’s much needed. The weather has been crazy here, too! It was in the single digits last week, then in the 40s a few days ago, and it will be in the 50s next week…crazy Chicago weather! I could really go for a big bowl of this deliciousness. I love the kale and potatoes in here, Alyssa!
Alyssa says
Such a range! Craziness. Thanks Gayle!
marcie says
You’ve got a great soup here, and I’m getting all warm and cozy just looking at it! I love that you added kale to it — greens just make a soup extra special for me. I need to add this to my meal plan!
Alyssa says
Yup, love kale and spinach in soup. Thanks Marcie!
Helen @ Scrummy Lane says
Hello Alyssa!
This soup looks so deliciously creamy, and you’ve got so many gorgeous flavors packed in there to add to the all-round goodness!
I can’t imagine having 70F temperatures right now! The temperature swings up and down quite a bit here too, but usually between about 30 and 50F.
HAPPY NEW YEAR!
Alyssa says
Thanks so much, Helen! It’s a little weird to have temperatures so warm. And then especially so when you’re digging out the winter coat the next day. Happy New Year, and best wishes to you and your family over the next few weeks!!