Kale and White Bean Soup with Lemon - Nourished By Nutrition Print

Kale and White Bean Soup with Lemon

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This soup is light but filling, with a zing of flavor from the lemon. It’s the perfect transitional meal as we move from winter to spring. Keep it vegan or add pulled chicken for additional protein.

Servings 4-6


  • 1 tablespoon avocado oil
  • ½ medium yellow onion, diced
  • 2 medium carrots, diced
  • 2 teaspoons minced garlic
  • ½ teaspoon dried thyme
  • ¼ teaspoon crushed red pepper flakes
  • 1 teaspoon sea salt
  • ½ teaspoon fresh ground black pepper
  • 2, 15 oz cans navy beans, drained and rinsed
  • 4 cups vegetable stock
  • 2 cups water
  • 3 tablespoons fresh lemon juice
  • 1 bunch chopped lacinato kale, stems removed


Heat the oil in a medium-large soup pot over medium heat. Add the onions and carrots to the pot and stir. Sauté the vegetables until slightly softened and translucent, about 5 minutes.

To the pot, add the garlic, thyme, chili flakes, salt and pepper. Stir and cook until garlic is fragrant, about 30 seconds. Add the navy beans to the pot and stir. Add the vegetable stock and water to the pot and stir once more. Bring the soup to a boil. Reduce heat and let simmer for at least 10 minutes.

Bring the soup back to a boil, then add the lemon juice and kale. Let wilt for about 2-3 minutes. Once the kale is slightly wilted and bright green, season the soup once more with salt and pepper, if you find it necessary.

Store the leftovers in an airtight container in the fridge for 5-7 days or in the freezer for a few months.


Feel free to substitue cannellini beans for the navy beans. Substitute any greens of choice (spinach, Swiss chard, collard greens) for the kale.

Chicken Option: Add two cups of cooked, shredded chicken to the soup along with the white beans. Using an organic rotisserie chicken makes this recipe come together quickly. Plus, you can use the extra chicken in another meal throughout the week.