Recipe description
July 2, 2026
White bean soup with kale
Gentle white bean soup with kale to support digestion
High Fiber
Protein Rich
Easy Recipe
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans and kale.
- Includes diverse plant foods that support dietary variety.
- Balanced plant-protein and slow carbohydrates for 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
Bean, white
1
cup
Kale
2
cup
Onion
1
piece
garlic
2
clove
vegetable broth
4
cup
Oil, olive
1
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Thyme
1
teaspoon
Instructions
1
In a large pot, heat the olive oil over medium heat.
2
Add the chopped onion and minced garlic, sauté until softened.
3
Stir in the white beans, kale, vegetable broth, salt, pepper, and thyme.
4
Bring to a boil, then reduce heat and simmer for about 20 minutes.
5
Adjust seasoning as needed and serve warm.
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Nutrition
370 kcal
Calories
18 g
Protein
45 g
Carbohydrates
12 g
Fiber
6 g
Sugar
10 g
Fat
1 g
Saturated fat
1.0 g
Salt
FAQ
What are the main ingredients and what do they do?
White beans provide soluble fiber that supports digestion; kale adds greens, polyphenols, and vitamins; together they make a fiber-rich, plant-based soup.
Is this soup vegetarian/vegan-friendly?
Yes. It’s plant-based; use vegetable stock to keep it vegan and gluten-free.
Can I make it gluten-free?
Yes, as long as you use gluten-free stock and avoid gluten-containing thickeners.
How can I make it creamier without dairy?
Mash or blend part of the beans and stir back in, or finish with olive oil or a dairy-free cream.
How should I store and reheat leftovers?
Cool and refrigerate for 3–4 days; freeze for up to 3 months; reheat gently on the stove.
Is it easy on digestion for sensitive stomachs?
Beans can cause gas for some people; rinse canned beans and start with smaller portions; soaking dried beans helps.
Can I customize with other greens or beans?
Yes—swap in spinach or Swiss chard, and cannellini beans or chickpeas work too; adjust cooking times as needed.
How can I boost flavor without meat?
Add garlic, onion, herbs (thyme, bay leaf), lemon zest, and a pinch of chili flakes.
Is this a good option for meal prep or budget-friendly meals?
Yes. Beans and greens are affordable, versatile, and store well.
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