Lemony Kale and Bean Soup
A quick and nourishing Lemony Kale and Bean Soup packed with protein, fiber, and fresh citrus flavor. Perfect for weekday dinners or meal prep, this plant-based soup is creamy without cream, light on calories, and full of satisfying texture from beans and tender kale.
Equipment
- 1 large stock pot or Dutch oven
- 1 blender or immersion blender
- 1 cutting board
- 1 chef’s knife
- Measuring Spoons and Cups
- Wooden spoon or spatula
Ingredients
- 1 tablespoon olive oil
- ½ cup yellow onion chopped
- 1 tablespoon garlic minced
- 2 large carrots peeled and chopped
- 2 medium celery stalks chopped or sliced
- 2 15-ounce cans cannellini beans, drained and rinsed
- 1 15-ounce can chickpeas, drained and rinsed
- 1 sprig fresh rosemary
- 2 sprigs fresh thyme
- ½ teaspoon dried marjoram
- ½ teaspoon kosher salt
- 4 cups low-sodium broth chicken or vegetable
- 1 large bunch kale stems removed and leaves roughly chopped (or 3½ cups frozen kale)
- Zest and juice of ½ lemon
- Chopped fresh parsley for garnish
- ⅓ cup grated Parmesan cheese optional
Instructions
- Prepare the Bean Purée: Start by creating a smooth, creamy base for your soup. Drain and rinse one can of cannellini beans and half of the chickpeas. Place them in a blender or food processor along with 1 cup of your low-sodium broth. Blend until completely smooth and creamy. This purée will add body and richness to the soup without using any cream, giving it a velvety texture. Set aside.
- Sauté the Aromatics: In a large stockpot or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Once warm, add the chopped yellow onion and sauté for 3–4 minutes, stirring occasionally, until the onion becomes translucent and fragrant. Then, add 1 tablespoon of minced garlic, 2 chopped carrots, and 2 sliced celery stalks. Continue sautéing for another 4–5 minutes until the vegetables begin to soften and release their natural sweetness. This step builds the flavor foundation of the soup.
- Combine Beans, Broth, and Herbs: Pour the prepared bean purée into the pot with the sautéed vegetables. Add the remaining drained beans and chickpeas. Tuck in 1 sprig of fresh rosemary, 2 sprigs of thyme, and ½ teaspoon of dried marjoram. Season with ½ teaspoon of kosher salt. Then, pour in the remaining 3 cups of broth. Stir gently to combine, ensuring the beans, herbs, and vegetables are evenly distributed.
- Simmer to Develop Flavor: Raise the heat to bring the soup to a gentle simmer. Once simmering, reduce the heat to low and cover the pot partially with a lid. Let it cook for 30 minutes, allowing the flavors to meld beautifully. During this time, the beans will soften further, the herbs will infuse the broth, and the soup will develop a comforting, savory aroma.
- Add the Kale: After the initial simmer, add the roughly chopped kale to the pot. Stir well, ensuring the kale is submerged in the flavorful broth. Continue cooking uncovered for an additional 5 minutes, or until the kale is tender but still bright green. This step preserves the vibrant color and nutrients of the greens while adding a slight chewiness that complements the creamy beans.
- Incorporate Lemon Zest and Juice: Remove the pot from heat. Zest and juice half a lemon, then stir both into the soup. The lemon adds a fresh, tangy brightness that balances the earthy beans and vegetables, making each spoonful light, refreshing, and satisfying. Taste the soup and adjust seasoning if necessary.
- Serve with Garnishes: Ladle the soup into individual bowls. Sprinkle with chopped fresh parsley for a pop of color and an herby accent. Optionally, add ⅓ cup of grated Parmesan cheese to each serving for a subtle, savory richness. Serve immediately while warm, enjoying the creamy texture, hearty beans, and zesty citrus notes.
- Optional Slow-Cooker Method: For a hands-off version, sauté onions and garlic as described in Step 2. Add them to a slow cooker along with the bean purée, remaining beans, chickpeas, herbs, celery, carrots, and broth. Cook on HIGH for 2 hours or LOW for 4 hours. About 30 minutes before serving, stir in the kale and let it cook until tender. Finish with lemon juice and optional parsley or Parmesan before serving.
- Tips for Creamier Texture: If you prefer a completely smooth soup, use an immersion blender directly in the pot after cooking. For a slightly chunky texture, mash the beans lightly with a potato masher. Either method ensures a satisfying, creamy consistency without added cream, keeping the soup light and nutritious.
Notes
- Always rinse canned beans to reduce sodium and improve flavor.
- Chop vegetables evenly to ensure uniform cooking.
- If using frozen kale, add it slightly earlier to prevent mushiness.
- Add lemon juice at the end to preserve its fresh, bright flavor.
- For a creamier texture, blend a portion of the beans before adding the rest.
- Sauté vegetables gently to release natural sweetness and build depth of flavor.
- Adjust herbs and seasoning to taste; fresh herbs give the best aroma.
- Red pepper flakes can be added for a subtle, warming kick.
- This soup is versatile—swap in spinach or other greens if preferred.
- Soup flavors improve if made ahead and reheated, making it ideal for meal prep.
