Kale & White Bean Soup


This is one of my family’s favourite soups to make over and over again. We change things up sometimes, and may add millet or chunks of potato, but this base soup on it’s own is absolutely delicious and really easy to make.

Kale & White Bean Soup

  • 1 large bunch of kale, stems removed
  • 2 tbsp. grape seed oil (or olive oil)
  • 1 white onion, small diced
  • 2 cans (14.5 oz) cannellini beans (or white navy beans), drained and rinsed
  • 4 cups water
  • 2 cups vegetable broth
  • sea salt, to taste
  • pepper, to taste
  1. Cut or tear the kale into 1/2 inch strips
  2. In a medium saucepan, heat oil over medium-high heat. Add onion, and cook until softened (about 5 minutes)
  3. Add about half of the beans, and lightly mash with a fork or potato masher
  4. Add water and stock, and bring to a boil. Stir in the kale, remaining beans, and about 1 tsp. of salt and 1/4 tsp. pepper (or to taste)
  5. Partially cover, reduce heat, and simmer until kale is tender (about 20 minutes).
  6. If you were going to add potato, it should be medium diced and slightly cooked, and added at the same time as the kale.
  7. If you were going to add millet, pre-cook the millet and add to the soup at the end before serving.
  8. Serve and enjoy!
  • I like to make a big batch of soup or stew (or a couple of different kinds), and then freeze them in 500mL jar portions for easy meals throughout my weeks. Always be sure to leave an inch or inch and half gap at the top of the jar to allow for the liquid to expand, otherwise the jar may break.





  1. Nicole , your last recipe on chick pea okra and squash stew was phenomenal ! I already made it twice and grow my own organic squash down in Ky. Can’t wait to try this next one. Thank you!


    • I’m so glad you liked the last soup recipe that much! This one here is a staple in my family’s home. I’ve also taken it to many friends gatherings and it was always a hit. I really hope you enjoy it!


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