This cozy white bean and kale soup can feed an army on a budget with simple vegetables and a few pantry staples. Busy people and beginner cooks adore this quick, healthy vegetable bean soup made for Instant Pot or stove!
Why you'll love this recipe
White bean kale soup is a delicious, affordable answer to the dinner dilemma most days of the year. This family-friendly Italian soup is the ultimate comfort food made with simple vegetables, a few pantry staples, and fresh kale.
This flavor-loaded vegetable bean soup is so satisfying and comforting, even carnivores won't miss the meat as they happily devour it. I can't tell you how many readers have reached out to me to share this very sentiment. Of course it never hurts to serve this mouthwatering vegetable bean soup with homemade French bread or homemade croutons because, well, soup and bread.
You'll be shocked by the quantity AND delicious flavors you'll get from this combination of affordable, everyday ingredients. When I say eating healthy on a budget is anything but boring, this soup is proof!
Ingredient notes
- olive oil - Or preferred cooking oil.
- onions, carrots, celery, and garlic - It doesn't get easier than these affordable vegetables to build flavor and volume.
- tomatoes - Use canned diced tomatoes for a brothier soup or canned crushed tomatoes for a slightly thicker soup base such as what you see in my photos. Fresh tomatoes can be substituted but will also extend cook time.
- cooked white beans - Any variety of white beans can be used. Canned beans offer the most convenience while cooking beans from scratch yields more volume for less money. Both options yield delicious results!
- vegetable broth - Use homemade or packaged vegetable broth. I'm a fan of vegetable base for its flavor, value, and minimal space requirement.
- seasonings - This soup can be made with packaged or homemade Italian seasoning. The addition of crushed red pepper gives it the perfect flavor kick.
- salt and pepper - Use as instructed or add to taste.
- fresh kale - Use any kale variety or substitute other greens such as fresh spinach or chard. I used Tuscan kale aka Dinosaur kale or Lacinato kale for this recipe.
- fresh parsley - This is an optional garnish, but always recommended for a pop of color and herbaceous flavor.
How to make this recipe
This kale white bean soup caters to busy people and beginner cooks because of the simple prep and mostly hands-off cooking using an Instant Pot or stove. Enjoy these step-by-step stove instructions with photos. You'll find both methods in the recipe card below.
Saute vegetables in olive oil over medium-high heat until tender. Add tomatoes and beans.
Stir in vegetable broth and seasonings. Increase heat to bring soup to a boil, stirring as needed. Then lower heat, cover, and simmer for 10-15 minutes, or until soup ingredients are fully heated, stirring as needed.
Stir kale into soup and continue simmering until it softens to your liking. Or serve immediately, if desired.
Recipe tips and substitutions
When using canned goods such as tomatoes, beans, and vegetable broth, I recommend using low-sodium varieties. If they aren't available, consider reducing the salt amount listed in the recipe.
Cut kale into bite-sized pieces to prevent the long strands that make serving and eating difficult.
This white bean and kale soup will have a tiny kick of heat from the red chili flakes. Consider reducing or omitting these for the family-friendly version. Of course, dial it up a notch if you want it extra spicy!
Frequently asked questions
Any white beans will work for this recipe. Common varieties include navy beans (pictured here), cannellini beans, great northern beans, and white kidney beans.
No. Cooked beans are required for this 30-minute soup recipe since dried beans require significantly longer cook time which would overcook the other ingredients.
Yes! You can substitute equal amounts of any tomato variety, but you should anticipate a slightly longer cooker time. Also, peeling tomatoes is not a requirement.
You can use any variety of kale for this soup such as curly kale, Tuscan kale (aka Dino or Lacinato), Russian red kale, or baby kale. I used Tuscan kale in these recipe photos.
How to freeze vegetable bean soup
First, allow the soup to cool completely. Transfer to airtight freezer containers and place in the freezer. Once frozen, enjoy within 3 months (or longer, if vacuum sealed).
Pro tip: When using zip-top bags, lay the soup bags flat in the freezer so they'll freeze flat for more efficient storage.
More easy soup recipes
Vegetarian soups: Tomato Soup, Chickpea Kale Soup, Vegan Tortilla Soup, Minestrone Soup, Cream of Mushroom Soup
Non-vegetarian soups: Ham and Bean Soup, Cabbage Roll Soup, Zuppa Toscana, Chicken Vegetable Soup, Lasagna Soup
Italian White Bean and Kale Soup
INGREDIENTS
- 2 tablespoons Olive Oil, or preferred oil
- ½ large White Onion, diced (about 1 cup)
- 2 large Carrots, diced (about 1 cup)
- 2 ribs Celery, diced (about 1 cup)
- 5 cloves Garlic, minced
- 1 (28 ounce can) Diced Tomatoes or Crushed Tomatoes, don't drain
- 2 (15 ounce cans) Cannellini Beans, drained and rinsed (about 3 cups)
- 4 cups Vegetable Broth, or any broth
- ½ teaspoon Sea Salt, or more as needed
- 1 teaspoon Italian Seasoning
- ½ teaspoon Crushed Red Pepper, optional
- 4 cups Kale, any variety
Instructions
Instant Pot Instructions (* stove instructions in recipe footnotes)
- Select "Sauté" on the Instant Pot and add the OLIVE OIL.
- When the display reads "Hot", add ONIONS, CARROTS, CELERY, and GARLIC; sauté a few minutes until slightly tender, stirring as needed.
- Stir in TOMATOES, WHITE BEANS, VEGETABLE BROTH, ITALIAN SEASONING, CRUSHED RED PEPPER, and SALT.
- Secure the lid and turn the pressure release valve to the "Sealing" position.
- Press "Cancel" on the Instant Pot. Select "Manual" or "Pressure Cook" and set the Instant Pot on "High" pressure for 1 minute.Note: In real time, the pot takes about 15 minutes to pressurize and pressure cook the soup for 1 minute.
- When the cycle completes, allow the Instant Pot to sit for 10-15 minutes, undisturbed, for a natural pressure release (NPR).
- Turn the pressure release valve to the "Venting" position to release any remaining steam. Unlock and remove the lid.
- Stir in KALE (or other greens); close lid and rest for 5 minutes to wilt the kale (keep pressure valve open to prevent pressure building again)
- Press "Cancel" or allow the cooker to stay in "Keep Warm" mode.
Serving and storage
- Serve warm. Garnish options: lemon zest, fresh parsley, croutons, or grated Parmesan cheese.
- Refrigerate in an airtight container up to 5 days or freeze up to 3 months (longer if vacuum-sealed).
RECIPE VIDEO
Traci's Recipe Notes
- In a 3 ½ quart soup pot on medium-high heat, heat OLIVE OIL until it shimmers (about 2 minutes).
- Add ONIONS, CARROTS, CELERY, and GARLIC; sauté a few minutes until slightly tender, stirring as needed.
- Stir in TOMATOES, VEGETABLE STOCK, BEANS, SALT, ITALIAN SEASONING, and (optional) CRUSHED RED PEPPER.
- Bring the bean soup just to a boil, then lower heat and simmer about 10 minutes, stirring as needed. Continue with step #8 in the instructions above.
Equipment
- 6 quart Instant Pot for pressure cooker method
- 4-quart soup pot for stove method
NUTRITION
Nutrition data provided as courtesy estimates using unbranded ingredients from a nutrition database. Please consult preferred resource for precise data.
Mary says
I’m meal prepping now and am planning on making this tomorrow!!I’d like to add farro.recommendations?
The Kitchen Girl says
Hi Mary, sure, farro takes a lot longer to cook than the soup does. I personally would cook it separately and add it to the soup once everything is cooked. I hope that answers your question...let me know 🙂
Krystal says
Delicious. This dish is so satisfying on a winter's night and is one of the cheapest dishes I've made using an instant pot so far. For those of you sick of getting the dreaded burn message when making soups, etc (which I am!), I sauteed the veggies separately, put the steaming grate in after coating the bottom with olive oil, then dumped all the ingredients in without stirring. The ingredients congealed just fine without stirring and I never got the burn message! 🙂
The Kitchen Girl says
Awesome, Krystal! I'm so glad to hear you're enjoying this recipe! Now I have never gotten a burn message with soup, but I trust you have your system dialed in. Thanks for taking the time to leave feedback too!
Kelly Brauer says
I make this for my family (we are vegetarians) almost every week. It’s easy, healthy, and delicious. Even my 5 and 2 year old love it. Thank you for a great recipe!!
The Kitchen Girl says
Awesome, Kelly! Makes me so happy when the little ones sign off 🙂 We might not be vegetarian but do we devvvvour this soup lol. Thanks so much for the feedback and happy holidays to you and yours
Ness Tyson says
I made this last night. It was so good and easy to make! I added waaaay more kale than the recipe called for and I also added some chickpeas with the cannellini beans. So good.
The Kitchen Girl says
So glad to hear it, Ness! Yay...glad you love it as much as we do 🙂 More kale is always good LOL. Thanks for the review! Cheers!
Anita says
This was fast easy and delish
The Kitchen Girl says
Awesome, Anita! So glad to inspire that kind of meal for you 🙂 We love this soup too!
Chloe M. says
Hello! This recipe sounds delicious and I am planning in making it next week, and I have a couple of questions in advance! How do you think pinto beans would fare in this soup? I have some pre-cooked ones on hand. Also, would you recommend fresh or frozen kale, or would either suffice? Thank you!
The Kitchen Girl says
Hiya Chloe. Thanks for asking 🙂 You can use any beans you like, as long as they're pre-cooked, so you're all good there. As for kale, fresh or frozen would work great, but you might need a little longer for frozen. Enjoy!
Lindsay says
Delicious! Intended to do it as written but ended up making it on the stove, which was still excellent. Perfect for a post-Thanksgiving meal when I was craving something lighter and full of veggies after days of heavy foods and sweets. I’ll keep it on rotation this winter and try the Instant Pot next time. Thanks, Traci!
The Kitchen Girl says
Yay Lindsay! I'm so glad to inspire your lovely meal, esp after days of holiday food LOL. I was hoping someone would make this soup today ... so glad it was you
Lisa says
This was great! I added 2 diced and pre-cooked "Beyond Beef" Italian Sausages. Cooked on stove v. insta-pot. Next time I'll add even more Kale. Yummy!
The Kitchen Girl says
Glad to hear it, Lisa! Love the sausage add-in idea...great! Thanks for the feedback and happy you enjoyed 🙂 Cheers!
Coral says
Made this soup tonight for dinner and it was delicious! My vegan neighbor growing up Always used to make the best food and this tasted just like something she would to make. Doubled the spices and added black pepper. Also let it simmer for a couple hours on very low heat. Will definitely be making again :o)
The Kitchen Girl says
Awww this makes me so happy to hear...I'm glad to inspire your dinner AND be considered in the same company as your neighbor. Thank you for the kind words and taking the time to review Much appreciated!
Suzannah says
This is a really flavorful soup and is on regular rotation in our house. My 4 and 6 year old kids love it too. I usually substitute leeks for the celery and (since we’re not vegan) toss in an inch or two of Parmesan rind at the same time as the tomatoes, broth and beans. It adds an additional depth of flavor. Thanks for the great recipe!
The Kitchen Girl says
Yayy Suzannah! I'm so glad to hear this kale soup is family-approved in your house! I'm happy to inspire that anytime...thanks for taking time time to let me know
Megan says
I've made this three times in the last month! I LOVE it! It is so warming, and nourishing, with such a great flavor. I pack it in my thermos and sip on it like tea. I prefer the stove top method. However, I have not mastered the Instant Pot yet.
The Kitchen Girl says
So happy to hear it, Megan! I absolutely love being a part of someone's delicious meal and awesome day! The stove method is just as good for this kale soup. If you ever want to explore the Instant Pot version, don't hesitate to reach out to me with questions Thanks for the review!
Lucy says
OMG!!!!!! This soup was incredible and so easy to make! I’m 16 and the only vegan in my house so I’m a huge Instant Pot and soup fan bc I’m busy (and love soup!). The recipe was super easy to follow and the soup is to die for 🙂 thanks for the recipe! Adding it to my collection
The Kitchen Girl says
Lucy, this makes my day ... I'm so happy to be a part of your food joy 🙂 I'm not diet-restricted, but I love eating vegan often and sharing my best creations here on the blog. Thanks so much for the feedback
Nicki says
How could you adapt this for the crockpot? Thanks!
The Kitchen Girl says
Hi Nicki, if I were to make this in my slow cooker, I would most likely add all of the ingredients to the pot at once and set it on low for 4 to 6 hours. Hope that helps...thanks!
Gretchen says
In the summer I don't make a lot of soup but this is so easy and delicious. I have already made it twice in the month of August. I can't wait to try some of your other vegan options!
The Kitchen Girl says
Awesome, Gretchen! Sounds like you love this one as much as we do 🙂 Even my meat-craving other half LOVES this one. Thanks for your feedback...much appreciated!
Catherine says
We made this soup today and I must say it is delish.
The Kitchen Girl says
So glad to hear it, Catherine Thanks for stopping by to let me know
JB says
White bean kale soup is spot on every time! It's hard to believe "vegan" can be THIS good! I'm not usually team kale either, but it's a MUST for this soup. I look forward to this every time it's on the menu. Thanks KG!
The Kitchen Girl says
Thanks, JB! We are twinning on our fondness of white bean kale soup So glad you like it as much as I do!
Tracy says
Started a meatless diet and thought this looked good, and it was! It was so easy in the pressure cooker! It also got the approval of my picky husband, who is not on the diet with me!
The Kitchen Girl says
This makes my day, Tracy! I'm glad to be a part of your meatless diet. My other half loves this soup too...like, crazy about it! Thanks for taking the time to let me know
Amy says
Delicious! I made this today. So easy and tastes amazing. I take issue with your math however. I added up the calories in all of the ingredients and I found this to be around 140 calories per one cup serving. Still really low calorie but as someone who really has to watch her calorie intake closely, I thought I’d mention it for others who may be in the same boat. Thanks for the recipe! This will definitely go into our regular rotation.
The Kitchen Girl says
Hi Amy, glad you're enjoying the soup Yes, there appears to be a problem in the nutrition database used in my recipe card. I'm looking into it and trying to get it fixed pronto 🙂 Thanks so much for the heads up!!
Ben says
I love this vegan white bean kale soup. Your step by step direction is good. Thanks for sharing.
The Kitchen Girl says
Thanks, Ben...so glad you enjoyed this one! Much appreciated 🙂
Julianne says
Overall it tasted wonderful! FYI it’s 150 calories per serving according to the nutrition calculator on SparkPeople.com
The Kitchen Girl says
Hi Julianne, I just ran the nutrition data though another source to get a (hopefully) more accurate read. I have made adjustments in the recipe. As always, consult with a professional for the most accurate nutrition data. Glad you enjoyed the soup and apologies for the mistake (and delayed response) 🙂
Sky says
This is absolutely scrumptuous. I modified it as such because I actually had all these ingredients from a family gathering that I hadn't used:
Green onion instead of the white onion;
One of each of these bell peppers: red, yellow, orange and green instead of celery;
Radishes;
Canned chick peas instead of white beans;
Kale AND Swiss chard;
Lemon juice and citric acid.
I'm an omnivore and love 'vegan' recipes. Thank you so much for providing this recipe. Rock on!
The Kitchen Girl says
Sounds absolutely divine to me, Sky I'm so glad you gave this kale soup a go and loved it like we do Thanks so much for taking the time to review!
Julianne says
This is a wonderful recipe! It came together very quickly and tasted great. I doubled all the spices except the salt because I love spice. I can’t believe it’s only 42 calories a serving.
The Kitchen Girl says
Thank youuu and so glad to hear it, Julianne! Yes, I love spice too...I keep my recipes pretty basic so people can adjust accordingly. Also, yay for low calories
Z says
Hello. I don't have broth available at the moment. Could I add water instead?
The Kitchen Girl says
Yep, sure can! In fact, the veggies get cooked in the soup and make their own broth. It will just be more subtle.
CindyLu says
Add my thumbs up for this recipe. It was absolutely delicious and I had everything I needed at home. I used some tomatoes I froze from last year's garden. 10/10! Will DEFINITELY make again! I have shared it with all who will listen to me! 🙂
The Kitchen Girl says
Awww this is so great to hear! Yes, we love to freeze tomatoes too and you're right...they ARE so good in this recipe. Glad you enjoyed, CindyLu and thanks for taking the time to let me know 🙂
Emily says
I’ve made this a couple times now and each time it’s perfect! I shared it with my Grandma who loved it and asked me for the recipe! She doesn’t have an instant pot so any tips for converting it to stove top?
The Kitchen Girl says
Yay! So glad you like it as much as we do, Emily 🙂 I just edited the recipe to include stove instructions Hope your Grandma loves it! ❤️
Hawk West says
OK made it AGAIN! This is the best receipe EVAH! My only problem is that it cooks so fast I don't have enough time to clean the dishes before its ready, so fast! 🙂
The Kitchen Girl says
OMGosh this is the best review EVAH! Thank youuuu ❤️Totes know what you mean about the soup getting done before the dishes are done But wait! This soup doesn't dirty any dishes LOL