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Smoky White Bean Kale Soup

I love the blend of flavours in this soup like paprika and hot chilli flakes because they are warming to the core. It's hearty enough to be an entire meal which makes it convenient especially at lunch when I have less time to make a full meal.
Nov 8, 2019 | Joy McCarthy

It's soup and sweater season and I can't get enough! I love packing soups with quality ingredients including plenty of veggies, spices and fibre-filling beans like everything in this nourishing Smoky White Bean Kale soup I made by my sweet friend Nikole of HealthNut Nutrition!

ingredients in soup

I love the blend of flavours in this soup like paprika and hot chilli flakes because they are warming to the core and very anti-inflammatory. It's hearty enough to be an entire meal which makes it convenient especially at lunch when I have less time to make a full meal. I always make my soups and one-pot meals at the start of the week so I have yummy leftovers to enjoy all week long. 

This is a brand new recipe from Nikole's new cookbook The HealthNut Cookbook!

healthynut cookbook

Her new cookbook is a colourful and vibrant collection of over 100 recipes that proves healthy eating does not have to be boring!

We have a very similar philosophy that food should be as nourishing as it is delicious. In fact, you can learn more about Nikole and her story in a recent podcast interview we did with her and her down to earth BF Matthew, in the summer. She's as vibrant in person as her recipes are!

The Healthnut cookbook

I'm looking forward to trying out many of her recipes. But let's get back to this soup, which is packed with goodness including B vitamins, beta-carotene, minerals such as iron and potassium, and microbiome-loving fibre. 

I highly encourage you to enjoy this with a crusty loaf of sourdough bread as we did because it's a great dipping tool. As you can see, that big hairy hand isn't mine... it's Walker's and he didn't waste any time dipping that bread into his bowl of soup. He's a carb monster like our daughter!


In case you're wondering, we always pick up a loaf of sourdough at our local farmers market when we do our visit on Monday afternoons. It's from De La Terre Bakery. We also love Blackbird Baking Co. sourdough. 

soup with sourdough

This recipe for Smoky White Bean Kale Soup is:

  • Dairy-free
  • Gluten-free
  • 100% plant-based
  • Packed with digestive friendly fibre and nutrients 

It serves 4-6 people but you can easily double it if you want leftovers for the week. 

smoky white bean soup

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  • 1 tablespoon extra-virgin olive oil
  • 1 shallot, finely chopped
  • 2 cloves garlic, minced
  • 2 stalks celery, sliced
  • 2 medium carrots, peeled and sliced
  • 5 cups low-sodium vegetable stock
  • 1 bay leaf
  • 3 sprigs fresh thyme, leaves stripped from the stems
  • 1 teaspoon smoked sweet paprika
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • ¼ to ½ teaspoon red chili flakes (adjust to taste)
  • 2 cans (19 ounces/540 mL each) cannellini beans, rinsed and drained (or 4 cups cooked cannellini beans)
  • 3 cups loosely packed stemmed and roughly chopped kale
  • Juice of ½ lemon
  1. In a large pot, heat the olive oil over medium heat. Add the shallot and garlic and cook for 1 to 2 minutes until fragrant. Add the celery and carrots and cook for 3 minutes, stirring frequently.
  2. Pour in the vegetable stock, add the bay leaf, thyme, paprika, salt, black pepper, chili flakes, and cannellini beans, and bring to a gentle boil. Cover, reduce the heat to medium-low, and simmer for 25 to 30 minutes until the vegetables are cooked and tender, stirring halfway through.
  3. Remove the bay leaf. Transfer 4 cups of the soup to a high-speed blender and purée for 10 seconds. Pour the puréed soup back into the pot. Stir in the kale and lemon juice and simmer for another 5 minutes.
  4. Ladle the hot soup into bowls. Store any leftovers in an airtight container in the fridge for up to 1 week or in the freezer for up to 1 month.


Serves 4-6

I hope you love this recipe as much as we do!

smoky white bean kale soup

If you like hearty soups like this one, be sure to check out more delicious soups:

 Fall Harvest Vegetable Soup

 Root Veggie Turmeric Soup

 Leek Squash Soup

Have a joyous rest of your week!
Joy xo

Sharon Beck   •   November 12, 2019

I thought it might me good to add sweet potato chopped into small pieces. What do you think?

Joy McCarthy   •   November 12, 2019

Sarah B   •   November 12, 2019

I’m going to figure out a way to make this in the instant pot ASAP :)

Joy McCarthy   •   November 13, 2019

Ana   •   November 12, 2019

I just made this tonight it was amazing!! Thank you for this recipe

Joy McCarthy   •   November 13, 2019

Jasmine   •   November 13, 2019

This has become my favourite recipe from The HealthNut Cookbook! Love it! Thanks for sharing Joy :)

Joy McCarthy   •   November 14, 2019

Christine Fetterly   •   March 15, 2020

I love your recipes. I typically make my own vegetable stock but sometimes, I don't have the time for the process. Is there any particular brand of ready to use vegetable stock that you prefer? Thank you and keep up the great work!

Joy McCarthy   •   March 16, 2020

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