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Instant Pot Vegan White Bean Kale Soup

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Instant Pot Vegan White Bean Kale Soup is made with white beans, everyday vegetables, fresh kale, and a few seasonings. It’s budget-friendly, nutrition-packed comfort food. Kale soup is a great way to eat ALL the kale!

white bean kale soup in white bowl on wooden table

Instant Pot Vegan White Bean Kale Soup

Who loves the Instant Pot? I doooooo! Who uses it at least two times a week? I dooooo!

Who wants to make white bean kale soup in the Instant Pot? Me! Me!

Can you make soup in a pressure cooker?

Heck yeah, you can! It’s a hands-free way to cram hours of cooking into minutes.

This makes it especially fun to make soups or any food that requires a long simmering process.

For that reason alone, it’s a great way to embed deep flavors over the short cooking time.

white bean kale soup in Instant Pot with ladle on wood table with scattered garlic and kale

How long do you cook vegetable soup in a pressure cooker?

Well, if you don’t want to make baby food out of your dinner, you have to be very conservative with your Instant Pot settings.

My Tuscan-style White Bean Kale Soup only requires an actual pressure cook setting of 2 minutes.

I know, sounds crazy, right?

But this seemingly short pressure time keeps the canned beans intact and prevents the fresh vegetables from becoming mushy.

This soup, start to finish, is 30 minutes in real time.

Here’s what I love about this white bean kale soup:

  • it’s white bean soup…with a healthy kale bonus!
  • naturally vegan and gluten-free
  • healthy comfort food that’s really healthy and really comforting
  • uses everyday ingredients, making it budget-friendly with cross utilization potential
  • freezer-friendly
  • you control the sodium (and it calls for reduced sodium ingredients)

two small bowls white bean kale soup on wooden table

How to make White Bean Kale Soup in the Instant Pot

Step 1. Set Instant Pot on sauté

Step 2. add and sauté veggies

Step 3. toss in other ingredients (except kale)

Step 4. close/lock/seal lid, set cooker for + 2 minutes

Step 5. allow 10-minute natural pressure release

Step 6. carefully open the lid and fold in kale

Step 7. return the lid and keep warm until ready to serve

* See full recipe below for detailed instructions

White Bean Kale Soup Ingredients

  • extra virgin olive oil
  • onion
  • carrots
  • celery
  • fresh garlic
  • canned tomatoes
  • vegetable stock
  • canned cannellini beans
  • crushed red pepper, rosemary, thyme, and salt
  • kale (any kind…I used curly for this recipe)
  • salt and pepper

Kitchen tools I use for this recipe:

More vegan comfort meals

Instant Pot Vegan Thai Lentil Chickpea Curry

Kale Chickpea Soup In A Hurry

Southwest Vegan Tortilla Soup

Instant Pot 3 Bean Vegan Chili

Vegan Minestrone Soup

(top) white bean kale soup in white bowl on wooden table (center) title text (bottom) white bean kale soup in Instant Pot with ladle on wood table with scattered garlic and kale

white bean kale soup in white bowl on wooden table
Print REcipe
4.96 from 22 votes

Instant Pot Vegan White Bean Kale Soup

This White Bean Kale Soup is made with white beans, everyday vegetables, fresh kale, and a few seasonings. It’s budget-friendly, nutrition-packed comfort food. Kale soup is a great way to eat ALL the kale!
Course Soup
Cuisine Italian
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 10 1-cup servings
Calories 46kcal
Author Traci Antonovich

Ingredients

Instructions

  • Add OLIVE OIL to instant pot; press sauté button; heat until oil is shimmering and hot.
  • Add ONIONS, CARROTS, CELERY, and GARLIC; sauté (and stir) a few minutes until slightly tender.
  • Press “cancel” to stop sauté cycle; stir in TOMATOES, VEGETABLE STOCK, BEANS, SALT, ROSEMARY, THYME and CRUSHED RED PEPPER (optional); close and lock lid, turn steam knob to “sealing" position.
  • Press Manual > High Pressure, and set timer for + 2; when cycle ends, leave IP alone (don’t touch) for 10 min (this is known as "natural pressure release").
  • Then, with an absorbent towel, cover steam knob and turn to “venting” position to release all steam.
  • When steam is fully released, unlock and remove lid (IP will default to “keep warm”), stir in KALE, close and lock lid, continue in “keep warm” mode or power off; serve soup warm.
  • To store, refrigerate in an airtight container up to 5 days.

RECIPE NOTES

Yield: 10 cups
Serving size: 1 cup
Nutrition facts are provided as a courtesy, and are estimates based on unbranded ingredients acquired from a nutrition database. For accurate calculations, please refer to brand packaging information and consult your nutritionist.

Nutrition

Nutrition Facts
Instant Pot Vegan White Bean Kale Soup
Amount Per Serving (1 cup)
Calories 46 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Sodium 400mg17%
Potassium 122mg3%
Carbohydrates 5g2%
Fiber 1g4%
Sugar 2g2%
Protein 1g2%
Vitamin A 3511IU70%
Vitamin C 12mg15%
Calcium 25mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Did you make this recipe? Tag me!Mention @thekitchengirl or tag #thekitchengirl

(top) white bean kale soup in Instant Pot with ladle on wood table with scattered garlic and kale (bottom) title text

Traci Antonovich
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Traci Antonovich

Recipe author and food photographer at The Kitchen Girl
I'm on a mission to help you eat healthy AND save money through simple, everyday recipes, product reviews, and budget-friendly kitchen tips.
Traci Antonovich
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Comments

  1. Sarah C says

    07/16/2019 at 2:59 pm


    This was great, instead of salt I used creole seasoning since I didn’t have red pepper flakes and I also added 2 teaspoons of pepper since thats what we like. I added the kale before pressure cooking because I don’t like it tough. My one note is the calorie count on here is way off, I calculated it twice and at a minimum it is 145 per serving. Still good, but that’s way different than what’s stated here.

    Reply

    • Traci Antonovich says

      07/17/2019 at 7:19 am

      Thanks, Sarah…glad you enjoyed it! As for nutrition values, I’ll take a closer look at that, but I do encourage readers to seek the most accurate numbers from a nutrition specialist or calculate their own, as my numbers are compiled from a standard database. Sounds like you know what you’re doing 🙂 Thanks for stopping by!

  2. Kay says

    06/17/2019 at 9:04 pm

    I had started to cook this recipe when I noticed the cooking time said 2+. I don’t have an IP as you cannot buy them in Australia. It was nothing but frustrating searching the internet to find out how long that meant for cooking time in my cuisinart pressure cooker. In the end I used a different recipe that actually gave the timeframe.

    Reply

    • Traci Antonovich says

      07/02/2019 at 11:15 am

      Hi Kay, I hear you on this and I tried to find the info for you. Unfortunately, it’s hard to assign actual cooking times to the +1, +2, etc. numbers for the IP because it changes depending on what’s being cooked. In the future, you could use your pressure cooker owner’s manual as a point of reference for soup, pasta, poultry, etc. and make the conversion that way. Hope this helps 🙂

  3. Sherrie says

    02/09/2019 at 6:24 pm


    This was amazing! I also used the instant pot to turn my white dehydrated beans into the substitute for the “canned” beans. I cooked 2 cups of dried beans which equals about 6 cups of cooked beans, then followed directions.
    So perfect with a slice of garlic bread and some parm grated on top of the soup!

    Reply

    • Traci Antonovich says

      02/09/2019 at 6:48 pm

      Awesome Sherrie, I’m so glad to hear this…and I absolutely love parm and bread with this soup. YUM! I appreciate your feedback…thanks SO much!

  4. Christina says

    01/23/2019 at 5:26 pm


    Thanks for posting ! Tried this recipe with great northern beans & dried rosemary and turned out delish. Great balance of flavors.

    Reply

  5. coco says

    01/22/2019 at 6:23 am


    I made this last night and it was easy and delish! I only substituted spinach for the kale, otherwise made recipe as directed.

    Reply

  6. Jane says

    01/12/2019 at 12:58 pm


    This was my very first time using an instant pot. I was a little unsure but kept to your instructions exactly (except I mistakenly added the chopped kale and cooked it under pressure with everything else and there was no problem). It really is delicious and easy soup. Thank you!

    Reply

    • Traci Antonovich says

      01/12/2019 at 2:35 pm

      Woohoo! I always love to hear a good, first-time, Instant Pot experience! Thanks so much for taking the time to review my recipe…much appreciated! 🙂

  7. Sam Reddy says

    12/03/2018 at 5:48 am


    I’m planning to try out this recipe today. I have the IP Ultra. Once i set it to pressure cooker mode i only have to set the time for 2 min?!!!!! Really? I don’t really know what + 2 means! Sorry!
    Just wanted to clarify before i started cooking. I can’t wait to try it out though!!!

    Reply

    • Traci Antonovich says

      12/03/2018 at 7:23 am

      Hi Sam, great question! Yep, hit the manual button, and then click the “+” button two times to add 2 min to the IP. It doesn’t mean that you’re 2 minutes away from eating, you’re just telling the IP how long to pressure cook your food (2 min) once it actually comes to pressure (takes about 5 min). My recipe summary says 10 min prep and 20 min cook. The 20 minutes is the IP cooking part once you close the lid, cook the food, depressurize, and open the lid. Hope that helps…let me know if I need to clarify 😉 Btw, I don’t have the IP ultra, but I’m hoping you’ll be able to transfer these instructions to your model.

  8. Carmy says

    11/23/2018 at 2:47 pm


    2 minutes under pressure? That’s amazing! I love making soup in my IP as it allows me to get the same flavour in less time without having to simmer for a long period of time. Done in just 30 minutes, this makes it perfect for the busy holiday season.

    Reply

  9. Gloria says

    11/19/2018 at 12:43 pm


    Look at all the colours in this soup. Hearty, delicious and so nutritious. Perfect for comfort food season. Great for warming up with after playing outside in the cold.

    Reply

  10. Debra says

    11/19/2018 at 9:32 am


    Always looking for more ways to use the insta pot. Healthy recipes that use ingredients that I already have is huge. Thanks for this tasty idea….going to try it tonight for meatless monday.

    Reply

  11. A Magical Life says

    10/22/2018 at 3:47 pm

    I’m always surprised when people use canned beans for an Instant Pot recipe. The recipe will take just as much time and effort in an IP as on the stove once it comes up to pressure, other than perhaps not having to stir it occasionally. Part of why I got the IP was to be able to quickly cook my own beans from scratch (before the IP I used my stovetop pressure cooker). It saves money and is healthier since most cans are lined with BPA and other cancer-causing chemicals. I would encourage folks not to be afraid of cooking from scratch. I’m a busy mom of 5 and as lazy as the next person and I promise it’s not much more trouble than opening cans. 🙂 This looks like a great recipe, though, no matter how you make it. I’ll try adapting it for dried beans. Thanks!

    Reply

    • Traci Antonovich says

      10/23/2018 at 11:48 am

      Thanks for the feedback, Alicia. I’m no stranger to cooking dried beans in the Instant Pot, and I’m covering that topic in other posts, but I do like to keep my recipes around 30 minutes here on TKG. As for ‘why use canned beans in an IP?’, you said it…it’s all about not having to stir the soup. I love being able to do other things while dinner cooks. Anyway, thanks again!

    • Mandy says

      11/03/2018 at 6:30 am

      I agree re: using dried beans. Did you work out the ratios? I have a bunch of soaked white beans now but don’t know how many to put in my IP and the corresponding water/broth and time to cook! Whoops!

    • Traci Antonovich says

      11/03/2018 at 7:06 am

      Hi Mandy, if I were in your place, I would use 2 cups of drained, soaked beans (in place of 2 cans) because they should double in volume upon cooking. Keep water amount the same as recipe, but add any to cover surface of ingredients, if needed. I would set the IP for Manual +5 (instead of +2 on the recipe). If the beans aren’t cooked enough, close the Instant Pot and add another +1 or +2 minutes. Does that make sense?

  12. Joan says

    10/19/2018 at 2:54 pm

    so much crap on this page. idiotic video plays halfway before it can be stopped and closed. recipe not worth the hassle

    Reply

    • Traci Antonovich says

      10/21/2018 at 7:28 am

      Hi Joan, well that’s certainly not the experience I want my readers to have. I’ll be looking into this with my ad network to resolve it. Thanks for reporting this to me.

  13. Sharon says

    10/14/2018 at 6:30 pm


    I was looking for a recipe to make some soup with kale that I bought at a local farm. Glad I found this one. I made it as is except for using a heaping 1/4 teaspoon of herbes de Provence instead of the fresh rosemary and dried thyme. It was very flavorful. My husband and his sister enjoyed it a lot also. IAnd definitely enough for dinner with some crusty bread and a small side salad. Plan to make it again, and already shared link to the recipe with my sister. Thanks!

    Reply

    • Traci Antonovich says

      10/14/2018 at 8:19 pm

      Hi Sharon…this makes me so happy to hear! Herbs de Provence sounds like a winner to me 🙂 Thanks for taking the time to let me know your feedback. Much appreciated! 🙂

  14. Heather says

    10/05/2018 at 6:49 am

    Have you tried this with dried beans? We are trying to reduce waste in our house and I’d love to make this, without the cans. Also- how would you feel if I added sage as well???
    Thank you!!!

    Reply

    • Traci Antonovich says

      10/05/2018 at 8:44 am

      Hi Heather, I haven’t made this recipe with dried beans. It will definitely impact the cooking time, but I don’t have specifics for you at this time since I haven’t done it. As for the sage, I love sage and think it would go with just about any Italian soup. Hope that helps 🙂

  15. Jeri says

    09/15/2018 at 6:25 pm

    I had to improvise slightly with ingredients I had on hand. Used black beans and chick peas instead and added bok choy and tofu. This was my first pot of soup in my Instant pot and it was AMAZING. I can’t get over how delicious it was. I have just recently gone 100% plant based whole foods and see no reason to ever go back!

    Reply

    • Traci Antonovich says

      09/16/2018 at 10:18 am

      Love hearing this, Jeri! That’s what’s great about a soup like this…you can do your thing. Thanks so much for taking the time to let me know, and congrats on going plant based. I’m not totally there, but I have lots of vegan recipes and so many more to come. Stay tuned 😉

  16. Lily says

    07/30/2018 at 1:08 pm


    Traci, thank you so much for sharing this recipe! I threw in one cubed potato as well because I have way too many on hand right now, but followed the recipe exactly otherwise. It’s wonderful! I’m glad I found your site, and I’m sure I will love browsing and trying many of your recipes. 🙂

    Reply

    • Traci Antonovich says

      07/31/2018 at 1:03 pm

      Yay Lily…potato sounds perfect! Hope you find recipes you love…and stay tuned, sooo many more to come! Thanks for the feedback…much appreciated 🙂

  17. Bee says

    05/21/2018 at 1:37 pm

    I have the IP Duo. Do I use “pressure level” and input 2? Does this start with 10 minutes and then adds 2 more? Also, do I drain and rinse the beans?

    Reply

    • Traci Antonovich says

      05/21/2018 at 1:58 pm

      Hi Bee, draining and rinsing beans is an optional step…for this recipe, I like to do it. As for the cooking time, once you close the lid, you will select “pressure level” and press the “+” button until the display says 2 . When the IP cycle finishes, you allow the display to go up to 10 minutes (which is called 10 minute natural pressure release). At this point, you would safely depressurize any remaining steam, open the lid, stir in the greens, and serve. Hope that answers your question. Let me know if you need clarification 🙂

    • Traci Antonovich says

      05/20/2018 at 7:49 am

      Hi Cheryl, great question. The Instant Pot website indicates 2-3 minutes of pressure cooking time for frozen spinach (which is exactly what my recipe uses to cook the soup). So, I would add it right before closing the lid and setting the manual pressure for +2. Hope that answers your question 🙂 Thanks!

  19. Nancy Cohen says

    04/18/2018 at 7:09 pm


    I made this soup for dinner tonight and it was delicious! I added a couple of tbsps of tomato paste since I had some leftover that needed to be used. Also used oregano instead of rosemary because my husband doesn’t like rosemary, and baby spinach instead of kale since that’s what I had on hand. Thanks for the recipe.

    Reply

  20. Christine says

    04/12/2018 at 8:05 am


    Hi there – I just made this soup this morning, substituting spinach for kale since that’s what I had. Delicious!! And soooooo easy. Will be a regular in my kitchen. Thank you!!

    Reply

    • Traci Antonovich says

      04/12/2018 at 9:41 am

      Yay Christine! This makes me super happy! Spinach is a perfect sub for kale. Thanks for letting me know you made this…you just made my day 🙂

  22. Valentina says

    02/13/2018 at 3:37 pm


    I think I’m the only one left without an instant pot. 😉 This soup sound super healthy and hearty and I’m guessing it would be delicious in an pot. 🙂

    Reply

    • Traci Antonovich says

      02/14/2018 at 8:47 pm

      Haha, I promise you’re not the only one without, but you’ll love it when you get one! And yes, you can absolutely make this soup on the stove or in a crock pot 🙂

    • Traci Antonovich says

      04/18/2018 at 8:06 am

      Hi Bonnie, +2 is the number you input when using the manual pressure cook setting. When you input any number on manual, it means that the pressure cooker will cook the item for the minutes you input. I hope that answers your question…but please, ask away if you need 🙂 Thanks!

    • Shirley says

      05/14/2018 at 5:25 pm

      I guess I’m wondering why not put 22 minutes (as it automatically defaults to 20 minutes and then the +2 would make it 22 minutes)?

    • Traci Antonovich says

      05/15/2018 at 7:31 am

      Hi Shirley, thanks for asking, but can you clarify the questions? I can tell you that this recipe requires a +2 manual cycle to be entered on the IP. Once that cycle has completed, a 2 minute pressure release is required, then the soup is ready. Perhaps my recipe instructions are confusing and I should reword them? I look forward to your response.

  23. Monica | Nourish & Fete says

    02/13/2018 at 3:16 pm


    What is it about “Tuscan” that makes any recipe instantly sound 1000% more delicious!? Everything about this has me drooling, it sounds like the absolutely most comforting dinner to have on a busy weeknight, maybe with with crusty bread!

    Reply

  26. Elaine @ Dishes Delish says

    02/07/2018 at 9:15 am


    You cracked me up with your dialogue about the instant pot. I feel the same way! This white bean kale soup looks glorious! Glorious, I tell you! I love that it’s vegan too! I will be making your lovely recipe in MY instant pot as soon as possible.

    Reply

    • Traci Antonovich says

      02/07/2018 at 12:26 pm

      Elaine…I’m so glad I could make you laugh today. Aaaand I think we just became super pals 😉 Srsly…I love your enthusiasm! I hope you get a chance to make this soup, and hope you love it! Thanks so much!

    • Traci Antonovich says

      02/07/2018 at 12:24 pm

      Haha yep thanks…and I feel ya on that love! What did we do before these things?! I never thought I’d get on board, but I did last year. Excellent decision!

    • Traci Antonovich says

      02/06/2018 at 9:40 pm

      Haha, well yes, you do need one. I held out until last September. I even bought it at Kohl’s…in case it was a stupid, gimmicky, gadget. It wasn’t 😉 As for the 2 minute soup, that translates to about 6 minutes in real time on that setting, but still isn’t an hour, or two hours, etc. I freaking love my IP!

    • Traci Antonovich says

      02/06/2018 at 9:35 pm

      Rebecca…yes! The answer is yes! If you’ve made bean and veggie soups in the slow cooker before, you’d do this the same way. Saute the veggies in olive oil (on the stove), throw veggies and all other ingredients in slow cooker, and slow cook. The only thing is, you don’t want to create mushy veggies and beans, so I’d only slow cook this for an hour on high. Let me know if you have any other questions. (and PS, you’re not the only one lol)

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