Smoky White Bean and Kale Soup Recipe

Smoky White Bean and Kale Soup Recipe

Soups are a quick and easy way to fit a lot of nutrition in one bowl. They’re also a perfect option to warm you from the inside out during the colder months of fall and winter.

This recipe is packed with beans and kale for a healthy dose of protein and fiber to keep you feeling full.

Kale often gets a lot of attention as a health food. It’s a nutrient dense leafy green high in vitamin K, A and C. It also contains a high amount of calcium, iron and provides antioxidants. There are different types of kale. The curly leaf kale is very ense and a little tougher and more bitter but still tasty. The long spears of kale called dino or Tuscan Kale are more tender. Generally it is best to cut out the central stem for use in salads but if the Kale is to be cooked the stem can remain. Slice the kale thinly.

Mixing it into soups, stir fries and salads is a great way to get more leafy greens into your diet.

Smoky White Bean and Kale Soup Recipe

Below is a recipe shared by Stephanie Weaver from Recipe Renovator. This soup is a hearty meal perfect for lunch or dinner. You’ll have to make one batch of coconut bacon for this recipe, then stir in as much as you’d like right before serving.

Suitable for:

vegan, gluten-free, low-sodium, reduced-sugar diets

Not for:

migraine diets

Smoky White Bean and Kale Soup


  • 1 bunch kale
  • 1 tbsp extra virgin olive oil
  • 2 tbsp white wine
  • 30 ounces white beans organic, Great Northern (use no-salt-added for low-sodium diet)
  • 1 cup almond milk
  • 1/2 tsp smoked paprika pimenton
  • 1/2 tsp white pepper
  • 5 sprigs fresh thyme
  • 1 tsp sea salt (omit for low sodium diet)


  1. Wash the kale, spin or shake it dry, and remove the stems. Roughly chop.
  2. Heat the olive oil in a large saute pan and add the kale when it's hot. Saute the kale until wilted, adding the white wine to deglaze the pan, stirring until it is all absorbed.
  3. Rinse and drain one can of beans and add to the blender with the almond milk, paprika, and white pepper. Blend until smooth. Rinse and drain the other can of beans.
  4. Stir everything together into a saucepan and heat until warm. If using, add the coconut bacon right before serving (don't cook it with the soup or it will lose its flavor and color).

2017-06-21T12:12:33+00:00 October 11th, 2016|Recipes|

About the Author:

For over 20 years Dr. Tick has dedicated herself to researching evidence-based holistic treatments for pain and inflammation. A multiple-book author, including the highly acclaimed Holistic Pain Relief - An In-Depth Guide to Managing Chronic Pain, Dr. Tick empowers her patients to live free of pain and full of life. She is the first holder of the prestigious Gunn-Loke Endowed Professorship of Integrative Pain Medicine at the University of Washington and a Clinical Associate Professor at the University of Washington in the departments of Family Medicine and Anesthesiology & Pain Medicine.

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