Creamy White Bean Soup with Kale

This velvety white bean soup is what cozy dreams are made of – creamy without cream, hearty without heaviness, and packed with nutrients that’ll make your body as happy as your taste buds.

What makes this soup truly special is the magical combination of tender cannellini beans and bright kale, enhanced by an aromatic bouquet garni and finished with a zingy gremolata that takes the flavors from good to absolutely incredible. The partial blending technique creates the perfect balance of smooth and chunky textures.

Ingredients

For the Soup Base:

• 2 tablespoons extra virgin olive oil
• 1 large yellow onion (or leek), diced
• 3 sticks celery, diced
• 3 medium carrots, diced
• 6 garlic cloves, finely chopped
• ½ teaspoon red pepper flakes
• 3½ cups (840 mL) low-sodium vegetable broth
• 1½ teaspoons Diamond Crystal kosher salt
• Freshly cracked black pepper to taste

For the Bouquet Garni:

• 2 bay leaves
• 1 large sprig sage
• 1-2 sprigs rosemary
• Kitchen twine for tying

Main Ingredients:

• 1 medium (6 oz/170g) Yukon gold potato, peeled and diced
• 2 (15-oz/425g) cans cannellini beans, drained and rinsed
• 1 (14-oz/400g) can artichoke hearts, drained and chopped (optional)
• 1 small head lacinato kale, stemmed and shredded
• Good-quality extra virgin olive oil for finishing

For the Gremolata:

• 1 cup (12g) flat-leaf parsley leaves
• ½ cup (8g) fresh basil leaves
• 2 garlic cloves, peeled
• 2 medium organic lemons
• Flaky sea salt to taste

Steps

1. Heat 2 tablespoons olive oil in a large Dutch oven over medium-high heat until shimmering (2-3 minutes). Add onion, celery, and carrots with a pinch of salt. Cook for 7-9 minutes, stirring occasionally, until vegetables soften and begin to brown at edges.
2. Add garlic and red pepper flakes, cooking for 1-2 minutes until intensely fragrant but not browned (browned garlic becomes bitter).
3. Deglaze pot with a splash (¼ cup) of broth, scraping up all browned bits – these contain concentrated flavor. Add remaining broth, salt, pepper, bouquet garni, potatoes, beans, and artichokes if using. Stir well.
4. Bring to a boil, then reduce to medium-low. Cover and simmer 15 minutes or until potato pieces are easily pierced with a fork.
5. While soup simmers, prepare the Gremolata:
   • Finely chop herbs until they yield about ¾ cup total
   • Grate garlic using smallest holes on microplane
   • Zest lemons, avoiding white pith
   • Mix all ingredients with a pinch of flaky salt
6. Transfer half the soup to a blender (careful – hot liquid expands). Blend until silky smooth, 30-45 seconds. Return to pot and stir to combine.
7. Add kale and simmer 3-5 minutes until tender but still bright green. Taste and adjust seasoning.
8. Serve hot with a generous spoonful of gremolata and a drizzle of olive oil. For leftovers, store gremolata separately with a layer of olive oil on top.

Smart Swaps

• Replace cannellini beans with navy or Great Northern beans (1:1 ratio)
• Substitute kale with Swiss chard or spinach (reduce cooking time to 2-3 minutes)
• Use dried herbs in bouquet garni: 1 teaspoon each dried sage and rosemary

Make It Diabetes-Friendly

• Reduce potato to ½ medium (3 oz) to lower carbs by 8g per serving
• Use protein-rich navy beans which have a lower glycemic index
• Add 1 cup diced celery root for extra fiber without extra carbs
• Serve smaller 1-cup portions as a starter rather than main dish

Pro Tips

• For extra creaminess, mash some beans against pot side while cooking
• Make bouquet garni in advance and freeze for future use
• Use room temperature beans for more even cooking
• Let soup rest 5-10 minutes before serving to allow flavors to meld