Recipe description
May 28, 2026
Cannellini Bean Kale Soup
A cozy cannellini bean kale soup supporting gentle digestion and gut health.
88%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from cannellini beans, kale, and vegetables.
- Offers plant diversity with legumes, greens, and aromatics.
- Balanced with plant protein and slow-digesting carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
2 servings
Bean, white
2
cup
Kale
2
cup
Carrot
1
piece
Onion, spring
1
piece
vegetable broth
4
cup
Oil, olive
1
tablespoon
Garlic
2
clove
Salt
0.5
teaspoon
black pepper
0.25
teaspoon
Lime juice
1
tablespoon
Instructions
1
In a large pot, heat olive oil over medium heat and add chopped onion, carrot, and minced garlic. Sauté until softened.
2
Add the cannellini beans and kale to the pot, stirring to combine.
3
Pour in the vegetable broth and bring the mixture to a boil.
4
Reduce heat and let the soup simmer for 20 minutes until the vegetables are tender.
5
Season with salt, black pepper, and lemon juice before serving.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
14 g
Protein
38 g
Carbohydrates
12 g
Fiber
6 g
Sugar
8 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is Cannellini Bean Kale Soup good for gut health?
Yes. It has fiber and prebiotic textures from beans and kale that can support gut bacteria. If you are new to fiber, start with smaller portions.
What are the key ingredients and their benefits?
Cannellini beans provide fiber and plant protein; kale provides vitamins, minerals, and extra fiber; vegetables and broth help with hydration.
Is it vegan/vegetarian-friendly?
Yes, if you use a plant-based broth.
How should I store leftovers and reheat?
Cool quickly, refrigerate 3-4 days; reheat on the stove or in the microwave until hot.
Can I freeze this soup?
Yes. Freeze in portions; thaw in the fridge or reheat from frozen.
Is it gluten-free?
Yes, when made with gluten-free broth and ingredients. Cannellini and kale are naturally gluten-free.
How can I adjust the recipe for sensitive digestion?
Start with small portions, drink water, and gradually increase fiber. Rinsing canned beans can reduce gas.
What flavors does it have and how can I season it?
A gentle, comforting broth; salt, pepper, garlic, onion, and herbs to taste.
How long does it take to make?
About 30-40 minutes from start to finish.
Can I customize with other greens or beans?
Yes—swap kale for spinach or chard; use other white beans or chickpeas; adjust cooking times.