Recipe description
June 20, 2026
Kale soup with white beans
Comforting kale and white bean soup to support gentle digestion
High Fiber
Fiber Rich
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from kale and white beans.
- Includes colorful plant foods that support dietary diversity.
- Balanced with plant protein and fiber for steady digestion.
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
Kale
4
cup
White beans
2
cup
Onion
1
piece
Garlic
3
piece
Carrot
1
piece
Celery
2
piece
Vegetable broth
6
cup
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
In a large pot, heat olive oil over medium heat.
2
Add chopped onion and minced garlic, cooking until translucent.
3
Stir in the chopped kale and cook until bright green.
4
Add the white beans and vegetable broth. Bring to a boil.
5
Season with salt and black pepper, then reduce heat and simmer for 20 minutes.
6
Serve hot and enjoy your comforting kale soup.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
15 g
Protein
45 g
Carbohydrates
12 g
Fiber
6 g
Sugar
10 g
Fat
1.5 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients in kale soup with white beans?
The soup centers on kale and white beans, with a simple broth and aromatics like onion and garlic; olive oil is commonly used for sautéing.
Is this soup vegetarian or vegan friendly?
Yes. It’s plant-forward and can be made vegan by using vegetable broth and omitting any animal-based toppings.
How does this dish support gut health?
The fiber from kale and white beans acts as a prebiotic, helping nourish beneficial gut bacteria.
Can I make this ahead or freeze leftovers?
Yes. It stores in the fridge for several days and freezes well; reheat gently.
What’s the approximate cook time?
Prep about 10–15 minutes; simmer 20–30 minutes; total under an hour.
Should I use canned beans or dried beans?
Canned beans are quickest; if using dried beans, soak and cook them beforehand.
How can I adapt the recipe if I don’t have kale or beans?
Swap kale for other sturdy greens (spinach, chard) or use other beans (chickpeas, cannellini); adjust cooking times.
How should I season the soup?
Salt and pepper to taste; finish with a squeeze of lemon or a pinch of chili flakes for warmth.
What can I serve it with?
Pair with crusty bread, a grain like quinoa or brown rice, or a dollop of yogurt for extra richness.
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