Vegan White Bean and Kale Soup
This one pot vegan white bean and kale soup makes a great post-workout meal option and can be made in less than 30 minutes.
As a plant-based dietitian who works with professional and competitive athletes, I often talk with clients about the health benefits of beans. For athletes, beans are especially beneficial, as they provide a combination of both carbohydrates (to fuel muscle) and protein (to maintain, repair, and build muscle).
I’ve written about the hunger-busting powers of soup, and I’m happy to share one of my favorite go-to soup recipes. This dish will warm you up from the inside out, and provide an essential array of nutrients, thanks to superstar ingredients, like white beans, kale, and tomato. Making soup from scratch is also a great way to moderate your sodium intake, as many canned soups can be loaded with excess salt.
Kale and White Bean Soup Nutrition Benefits
White Bean Benefits
White beans are a great source of plant-based protein and fiber. Most Americans (athletes included) don’t get enough fiber. A ½ cup serving of white beans provides 6 grams of fiber or about a quarter of the recommended 25 to 38 grams of fiber you need each day.
White beans are also a low glycemic food, so they provide sustained energy; great for those who enjoy endurance sports. Beans are also rich in potassium and magnesium. Potassium supports heart function, muscle contractions, and helps maintain muscle mass. For athletes, higher magnesium intakes have been linked to improved muscle strength, oxygen uptake, and energy production, and both minerals support electrolyte balance.
Kale Benefits
Kale exploded in popularity several years ago, so you may be familiar with the health benefits of this “superfood.” This dark leafy green is low in calories, but loaded with antioxidants, which help fend off the oxidative cell damage that leads to premature aging and chronic disease. Kale is also a stand-out source of vitamin K, which improves bone density and reduces fracture risk. One cup of raw kale provides 68% of the Daily Value for vitamin K.
Tomato Benefits
Tomatoes are rich in vitamin C, a powerful antioxidant and supporter of immune function. They also contain lycopene, a plant compound that gives plants like tomatoes and grapefruit their color. According to research published in Frontiers in Nutrition in 2022, higher intakes of tomatoes (and lycopene) are associated with a lower risk of heart disease.
How to Make Vegan White Bean and Kale Soup
This hearty soup is easy to make on the stovetop. Start by adding extra virgin olive oil and minced onion to a medium saucepan and saute with 2 tablespoons of vegetable broth until translucent. Next, stir in the kale and the remaining ½ cup of veggie broth as well as your seasonings.
Cook long enough to wilt the kale then add ½ cup water and a chopped tomato. Simmer for 10 minutes before adding the white beans to warm them up. If you have higher energy needs you can stir in an additional source of whole food carbohydrates, such as cooked millet.
Can you Freeze White Bean and Kale Soup?
Yes, this soup freezes well if you want to save leftovers for future use. Store in airtight containers for up to 3 months in the freezer and thaw in the refrigerator overnight before reheating.
White Bean and Kale Soup
Ingredients
Instructions
Looking for more delicious ways to eat more beans? Check out my Black Beans with Gingery Almond Sauce recipe.