Kale and White Bean Soup Recipe | Sur La Table (2025)

By Tested and perfected in the Sur la Table kitchen

Images

Serves

Makes 6 servings

Ingredients

  • 8 ounces dried white beans, such as cannellini beans or Great Northern
  • 2 tablespoons olive oil
  • 1 medium yellow onion, chopped
  • 1 large carrot, ¼-inch dice
  • 1-½ pounds sweet potatoes, peeled and cut into ½-inch dice
  • 1 clove garlic, minced
  • 1 bay leaf
  • 1 tablespoon fresh, minced thyme (if using dried thyme, use 1 teaspoon)
  • 6 cups vegetable stock, low-sodium
  • 4 cups kale (preferably lacinato), stems and center ribs discarded and leaves coarsely chopped
  • Kosher salt and freshly ground pepper to taste

Procedure

Snuggle up to this hearty and nutritious vegetarian soup, delicious on its own or as a starter for a special fall meal.

To soak the dried white beans: There are 2 methods you may choose to use. To soak overnight, rinse the beans and place in a large bowl and cover with cold water, cover with plastic wrap and leave at room temperature for at least 4 hours or overnight. Drain and rinse the beans again prior to use. Alternatively, there is a quicker method. Rinse the beans, place in a saucepan, covered with an inch of water and bring to a boil. Boil for a few minutes and leave the beans to soak for about an hour off the heat, until the beans are puffed. Add fresh water and continue to cook the beans until soft, about 60 to 90 minutes. For every 1 cup of uncooked beans you will need 3 cups of water.

To prepare the soup: Place a large, heavy bottomed saucepan on the stove over medium-high heat and add the oil. When the oil is shimmering, add the onion and, carrot and cook, stirring occasionally, until the vegetables are tender, about 6 minutes. Add the garlic and cook until fragrant, about 1 minute. Stir in the sweet potatoes and cook until coated in the aromatics, about 2 minutes.

Drain and rinse the soaked beans and transfer to the saucepan until well coated in the vegetables, about 2 minutes. Use a wooden spoon to stir in bay leaf and thyme.

Add the stock, until the beans are well covered in liquid. Bring the liquid to a boil. Reduce to a simmer, cover and cook until the beans are tender, about 45 minutes. If beans are not tender, let simmer on stove for another 10 to 15 minutes.

When the beans are tender, stir in the kale and simmer until tender, about 8 minutes. Taste and season with salt and pepper.

By Tested and perfected in the Sur la Table kitchen

Serves

Makes 6 servings

Ingredients

  • 8 ounces dried white beans, such as cannellini beans or Great Northern
  • 2 tablespoons olive oil
  • 1 medium yellow onion, chopped
  • 1 large carrot, ¼-inch dice
  • 1-½ pounds sweet potatoes, peeled and cut into ½-inch dice
  • 1 clove garlic, minced
  • 1 bay leaf
  • 1 tablespoon fresh, minced thyme (if using dried thyme, use 1 teaspoon)
  • 6 cups vegetable stock, low-sodium
  • 4 cups kale (preferably lacinato), stems and center ribs discarded and leaves coarsely chopped
  • Kosher salt and freshly ground pepper to taste

Procedure

Snuggle up to this hearty and nutritious vegetarian soup, delicious on its own or as a starter for a special fall meal.

To soak the dried white beans: There are 2 methods you may choose to use. To soak overnight, rinse the beans and place in a large bowl and cover with cold water, cover with plastic wrap and leave at room temperature for at least 4 hours or overnight. Drain and rinse the beans again prior to use. Alternatively, there is a quicker method. Rinse the beans, place in a saucepan, covered with an inch of water and bring to a boil. Boil for a few minutes and leave the beans to soak for about an hour off the heat, until the beans are puffed. Add fresh water and continue to cook the beans until soft, about 60 to 90 minutes. For every 1 cup of uncooked beans you will need 3 cups of water.

To prepare the soup: Place a large, heavy bottomed saucepan on the stove over medium-high heat and add the oil. When the oil is shimmering, add the onion and, carrot and cook, stirring occasionally, until the vegetables are tender, about 6 minutes. Add the garlic and cook until fragrant, about 1 minute. Stir in the sweet potatoes and cook until coated in the aromatics, about 2 minutes.

Drain and rinse the soaked beans and transfer to the saucepan until well coated in the vegetables, about 2 minutes. Use a wooden spoon to stir in bay leaf and thyme.

Add the stock, until the beans are well covered in liquid. Bring the liquid to a boil. Reduce to a simmer, cover and cook until the beans are tender, about 45 minutes. If beans are not tender, let simmer on stove for another 10 to 15 minutes.

When the beans are tender, stir in the kale and simmer until tender, about 8 minutes. Taste and season with salt and pepper.

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Kale and White Bean Soup Recipe | Sur La Table (2025)

FAQs

What is the thickener in a white bean soup? ›

Add a thickening agent.

Add more cornstarch or flour as needed until the soup reaches your desired consistency. Alternative thickening agents include gelatin, potato starch, and tapioca starch.

How to make thicker bean soup? ›

Add Flour Or Cornstarch

You can thicken soup by adding flour, cornstarch, or another starchy substitute. For the best results, never add flour or cornstarch directly to your soup. If you do, it will clump up on top. Instead, ladle a small amount of broth into a separate bowl and let it cool.

What does bean soup do to you? ›

They're a great of plant-based protein, fiber, iron and antioxidants. Eating beans on a regular basis can help in maintaining a healthy weight, reducing the risk of chronic diseases and supporting your gut health. Soups is an easy and delicious way to enjoy these health benefits of beans.

Does bean juice thicken soup? ›

The liquid in good canned beans is just the water and salt the beans were cooked in… filled with delicious bean flavor. And this liquid is a great thickener for not only the specific dish you're making at the moment, but for any dish that could use some thickening, some salt, and some bean flavor.

How do you make soup creamier and thicker? ›

6 ways to thicken soup:
  1. Blend all or part of it. If you've made a broth with chunks of vegetable in it, such as minestrone soup, then pour the soup through a sieve. ...
  2. Add cream or yogurt. ...
  3. Add flour or cornflour. ...
  4. Use a butter and flour paste. ...
  5. Blend in bread. ...
  6. Add lentils or rice.

Is it better to thicken soup with flour or cornstarch? ›

The most classic and surefire way to thicken a broth-based soup is with a cornstarch slurry. Whisk together equal parts cornstarch (or arrowroot) and water or broth, then whisk it into the pot of soup. A good ratio to get to a pleasant thickness without your soup tasting goopy or heavy is one tablespoon.

What is the healthiest bean to eat? ›

The 7 Healthiest Beans to Eat, According to Dietitians
  1. Lentils. Lentils are rich in polyphenols, plant-based compounds that have both anti-inflammatory and antioxidant properties. ...
  2. White Beans. ...
  3. Black Beans. ...
  4. Chickpeas. ...
  5. Pinto Beans. ...
  6. Red Kidney Beans. ...
  7. Lupini Beans.
Aug 14, 2023

What happens to your body when you eat a lot of beans? ›

Ingesting beans can cause gas, bloating, and stomach upset in people following a low-FODMAP diet. For people not used to eating fiber, adding beans into your diet too quickly can result in gas and bloating. If consuming more beans gives you gas or tummy trouble, increase your intake slower and drink more water.

What happens to your body when you eat soup everyday? ›

Boosts Digestion. Another awesome health benefit of eating more soup is boosting your digestive system. Many soups contain whole foods that are full of fiber, which helps improve gut motility and regulate bowel health.

What happens if you don't rinse beans? ›

Canned beans are packed in a solution of water, salt, and starch. That solution can leave a glossy film on the beans, interfering with not only mouthfeel (slimy beans are a little off-putting), but also the ability of the beans to cling to other ingredients in the dish and absorb those flavors.

How to make bean soup thicker without cornstarch? ›

Arrowroot starch– both of these will work like a roux. Mix mix 1 tablespoon of arrowroot starch with 2 tablespoons of cold water until smooth then stir into the soup. May need to double or triple that depending on how much soup you have. Simmer gently to thicken.

What is the healthiest way to thicken soup? ›

Add a starchy vegetable like squash, pumpkin, sweet potato or white potato to your soup and let it simmer. The most straightforward way to thicken soup is to puree these vegetables using an immersion blender. But you do not have to do anything to them. Simply add and the starch will cook down to thicken your soup.

What are the thickening agents for beans? ›

If your beans are still too watery after prolonged cooking and mashing, consider adding a thickener like cornstarch, all-purpose flour, or arrowroot. To do this, first, make a slurry of equal parts thickener and water, then slowly add it to your refried beans. They should thicken considerably.

What is the most common thickener for soups? ›

Cornstarch. Cornstarch is a very effective thickener, and a little bit can go a long way. Add cornstarch to a small amount of cold water or other liquid (wine or stock) and whisk into a thick slurry. Then the slurry can be stirred into a simmering soup, a bit at a time to set the final consistency.

Does bean soup thicken on its own? ›

Rice, lentils, and beans release a lot of starch and naturally thicken soups simply from simmering, but you can also mash half the cooked rice/lentils/beans before adding to the soup for a simple way to thicken your dish.

What are the four thickening agents for soup? ›

  • Cornstarch. Cornstarch is the most common thickening agent used in the industry. ...
  • Pre-gelatinized Starches. Pre-gelatinized starches are mixed with sugar and then added to the water or juice. ...
  • Arrowroot. ...
  • Agar-Agar. ...
  • Algin (Sodium Alginate) ...
  • Gelatin. ...
  • Gum Arabic or Acacia. ...
  • Gum Tragacanth.

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