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–+ servings

Healthy Creamy White Bean, Artichoke & Kale Soup Recipe

This healthy soup is packed with hearty white beans, tender artichoke hearts, and vibrant kale, all in a creamy base created naturally by blending a portion of the beans.
It's a comforting and nutritious dish perfect for cold weather or a wholesome meal any day of the week.
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Prep Time 10 minutes
Cook Time 30 minutes
Course Soup
Cuisine Mediterranean-inspired
Servings 5
Calories 268 kcal

Equipment

  • Blender or immersion blender (optional, for creating creaminess)

Ingredients
  

  • 2 tablespoons olive oil
  • 1 medium yellow onion diced
  • 2 celery stalks diced
  • 2 medium carrots diced
  • 4 garlic cloves minced
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon crushed red pepper flakes or more to taste
  • 5 cups low-sodium vegetable broth
  • 2 15.5-ounce cans of white beans (such as cannellini or navy), drained and rinsed
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 14-ounce can artichoke hearts, drained and roughly chopped
  • 3 cups roughly chopped kale leaves from about 1 bunch
  • 3 tablespoons fresh lemon juice from about 1 lemon
  • 2 tablespoons chopped fresh parsley
  • Grated Parmesan optional, for garnish

Instructions
 

  • Cook the Aromatics: Heat the olive oil in a large pot over medium heat. Once warm, add the onion, celery, and carrots, stirring and cooking for about 4-5 minutes until softened. Add the minced garlic, thyme, oregano, and crushed red pepper flakes. Stir and cook for another 30 seconds to release the flavors.
  • Simmer the Base: Pour the vegetable broth into the pot, then add the white beans along with the salt and black pepper. Bring the soup to a boil, then reduce the heat to let it simmer gently. Allow it to cook for about 15 minutes to blend the flavors. For a creamier texture, scoop out a few ladles of the soup and blend them until smooth in a blender or with an immersion blender. Return the blended portion to the pot and stir well.
  • Add the Greens and Artichokes: Mix in the chopped artichoke hearts and kale, cooking for another 2-3 minutes until the kale begins to wilt but retains its vibrant color. Stir in the lemon juice and fresh parsley to brighten the flavors. Adjust the seasoning by adding more salt and pepper if necessary.
  • Serve and Enjoy: Divide the soup into bowls and, if desired, top with grated Parmesan for extra richness. Serve immediately while warm and enjoy.

Notes

Storage: Keep leftovers in an airtight container in the fridge for 4-5 days, or freeze for up to 3 months.
Reheating: Heat leftovers on the stovetop or in the microwave, adding a splash of water or broth if the soup has thickened too much.
Tip: The soup may thicken as it sits due to the starch from the beans. To adjust, simply add a small amount of liquid when reheating.

Nutrition

Serving: 2cupsCalories: 268kcalCarbohydrates: 42gProtein: 12gFat: 7gSaturated Fat: 1gSodium: 666mgFiber: 13gSugar: 7g
Keyword artichoke soup, creamy kale soup, healthy bean soup recipe, healthy food recipes, Quick healthy dinner ideas, vegetarian soup recipes, white bean kale soup
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