White Bean and Kale Soup Made with Cashew Cream

If you’re looking for a tasty and nutritious meal that’s also dairy-free, look no further than this healthy white bean and kale soup! Packed with veggies and wholesome cannellini beans, this soup is perfect for meal prep or a quick family dinner. And with its rich, creamy texture and comforting flavors, you won’t even miss the dairy! Vegan and gluten free.

The best white bean and kale soup

Are you tired of the same soup recipes and looking for a new wholesome option that doesn’t include dairy?

Let me put in my vote for this creamy white bean and kale soup!

It is packed with good-for-you ingredients, nutrient rich vegetables, and is made with cashew cream (swoon!). Which gives it a creamy texture without the need to blend the soup.

Plus, it’s a great option for meal prep, as it can be stored in the fridge or freezer and reheated quickly for a satisfying meal any time you need it.

In this blog post: we’ll explore how to make kale and white bean soup, what cashew cream is, the different types of white beans, and whether you can opt to use dried beans instead of canned.

We’ll also dive into the health benefits of the ingredients and provide some expert tips on making it ahead of time!

Why you’ll love this white bean and kale soup

It is:

• Seriously creamy
• Loaded with vegetables
• Healthy yet filling
• Cozy and comforting
• Make ahead and freezer friendly – great for meal prep!
• Flavor rich
• Vegan + dairy free + gluten free
• Great for the whole family
• SO yum!

Ingredients and substitutions

You can find the full list of ingredients along with measurements in the recipe card below. These are my ingredient notes and recommendations for easy swaps and substitutions!

To make this creamy white bean and kale soup, you’ll need the following easy-to-find ingredients:

Raw Cashews

Raw cashews are a key ingredient in this recipe, as they help create the soup’s creamy texture.

For the best texture, soak the cashews in water for 30-45 minutes before blending them with the other ingredients.

If you’re short on time you can always simmer the cashews in water on the stovetop for about 10 minutes – until pale in color and plump.

Alternatives to using cashews are provided in the section below.

White Beans (cannellini beans)

White beans (we love cannellini beans for soup!) are another essential ingredient.

They add a rich and creamy texture and are a good source of fiber and protein.

You can use canned or cooked white beans for this recipe. More on that below!

Olive Oil

Olive oil is used to sauté the vegetables before adding the broth and other ingredients.

Carrots, Onion, Celery, Garlic, and Leeks

These vegetables create the flavor base of the soup, adding a delicious, rich flavor.

They are sautéed in olive oil before adding the other ingredients to bring out their natural sweetness.

Kale

Kale is a nutrient-dense leafy green that adds a delicious flavor and texture to this soup.

It’s also packed with fiber, vitamins, and minerals. If you don’t have kale, you can use another green like spinach or Swiss chard. 

Vegetable Broth

Any broth you like will work for this soup, though a good-tasting vegetable broth is my top choice.

Homemade or store-bought are both great options!

This is the exact broth I used for this recipe.

Nutritional Yeast

Nutritional yeast is a delicious and healthy pantry item that adds an umami rich depth of flavor to any dish it’s used in. It’s also a good source of B vitamins!

Poultry Seasoning

Poultry seasoning is the perfect blend of spices to tie all the other flavors together.

If you don’t have any poultry seasoning on hand, most all purpose seasoning blends will work instead.

Just be mindful of the sodium content in whatever you choose to use.

Chili Flakes

If you like a little bit of heat in your soup, chili flakes make a great addition! Feel free to skip if you or someone you’re serving doesn’t like spicy food.

Salt and Pepper

Salt and pepper are essential seasonings for any soup, and they help to bring out the flavors of the other ingredients.

I always recommend seasoning to taste, as the sodium content of broth can vary considerably from brand to brand.

What is cashew cream?

Cashew cream is a vegan and dairy-free alternative to traditional cream made from raw cashews and water or broth.

It has a texture similar to heavy cream and can be used in many types of recipes!

Using cashew cream in this soup adds a rich and creamy texture without any dairy, along with healthy fats and protein.

However, if you have a nut allergy or don’t have cashews on hand, you can still make this soup without it.

You can either skip the cashew cream and enjoy the soup as is, or use my suggestions in the section below.

Can this recipe be made without cashews?

Yes! This soup can absolutely be made without cashews. For a cashew-free alternative, I would recommend adding about 1-2 cups of whatever dairy free creamer works for you in place of the raw cashews + additional cup of vegetable broth.

We love the original unsweetened / unflavored Nutpods as a cashew free option in savory recipes, but keep in mind that it does contain other types of nuts.

The soup may be slightly less thick and creamy, but will still be delicious nonetheless!

What are cannellini beans?

Cannellini beans are a type of white bean that originated in Italy. They are also known as white kidney beans.

These beans are creamy in texture and have a mild, nutty flavor that pairs well with a variety of other ingredients. They are often used in soups, stews, salads, and dips.

Different types of white beans

White beans are a versatile group of legumes found in various dishes from around the world.

While cannellini beans are the star of this creamy white bean and kale soup, other types of white beans can be used instead!

Navy beans, for example, are often used in American baked beans and have a mild flavor and creamy texture and would be a great choice for this soup.

Great Northern beans are the most similar to cannellini beans in taste and texture but are smaller in size. They are often used in soups and stews, and their creamy texture holds up well in slow-cooked dishes.

The best type of beans for soup

When choosing the best type of white beans for soup, it ultimately comes down to personal preference.

Cannellini beans are our preferred choice due to their texture, mild flavor, and availability.

But don’t be afraid to experiment with the other types of white beans mentioned in the section above to find the perfect match for your preferences!

Can I use dried beans instead of canned for this soup?

Yes! You can definitely use dried beans instead of canned for this soup, though it requires more planning and preparation as you’ll need to cook the beans separate from the soup and in advance.

Soaking the beans before cooking will help reduce cooking time and improve their texture.

Keep in mind that the amount of dried beans needed will be different from the amount of canned beans called for in this recipe.

Generally, one pound of dried beans yields about six cups of cooked beans, while a 15-ounce can yields about 1.5 cups of cooked beans. Use the table below as a guide if planning to use dried beans instead of canned.

Amount of Canned Beans	Amount of Dried Beans	Soaking Time	Cooking Time
15 ounces	1/2 cup	4-8 hours	1-2 hours
30 ounces	1 cup	4-8 hours	1-2 hours
45 ounces	1 1/2 cups	4-8 hours	1-2 hours

How to make white bean and kale soup

Step-by-step instructions:

Step 1: Soak the cashews

Add raw cashews to a heat proof bowl and cover with hot (ideally just boiled) water – allow to soak for about 30 minutes while you prepare the rest of the recipe.

Step 2: Make the flavor base of the soup

Heat olive oil in a large soup pot. Add onions, carrots, celery, leek, and kosher salt. Sauté, stirring occasionally – until onions are translucent and veggies start caramelizing. Add spices and sauté 2-3 minutes more, until aromatic.

Step 3: Add broth and beans

Add broth and drained and rinsed beans to the pot, scraping up any stuck-on bits, and bring to a simmer. Simmer on low until veggies are tender.

Step 4: Make cashew cream

While the soup is simmering, prepare the cashew cream.

Drain and rinse cashews and add to a high-speed blender with the remaining cup of vegetable broth. Blend on high until smooth and creamy, with no pieces of cashew remaining.

Step 4: Finish the soup

Add cashew cream to the pot with the chopped kale.

Bring back to a simmer and cook uncovered until the kale is tender, and soup has thickened slightly. Soup can be thinned by adding a little additional broth if desired.

Step 2: Season and serve!

Season soup to taste with salt and pepper and serve topped with parsley and more chili flakes if desired. Enjoy!

Is this soup healthy?

Together, white beans, kale, and all the other veggies work to create a soup that not only tastes great but also supports your health and well-being.

White beans are a fantastic source of protein, fiber, and essential nutrients such as iron, zinc, and folate.

Kale is a leafy green vegetable packed with vitamins and minerals, including vitamins A, C, and K, as well as calcium, potassium, and magnesium.

And is also a great source of fiber, which can aid digestion and help keep you full and satisfied!

Meal Prep Tips

Making this soup on the weekend and storing it in individual portions in the fridge or freezer is a great way to meal prep for the week.

You could also prep the ingredients to make the soup ahead of time so it’s easier to pull together when you’re ready to cook.

Here are some tips to help you prep in advance:

• Chop the onions, carrots, and celery and store them in an airtight container in the refrigerator until you’re ready to cook. You can also wash and chop the kale and store it separately in the refrigerator.
• Soak the cashews a day before. To save time, you can soak the cashews in advance and store them in an airtight container in the refrigerator until you’re ready to make the soup.
• Drain and rinse the beans and store them in the refrigerator until ready to use.
• Spices can be measured and stored in an air tight container on the counter.

Expert tips for this recipe

• Blend the cashew cream for longer than you think. For the best texture you really want to blend it for at least a minute on high, until no pieces remain and it’s super smooth and creamy. If you under-blend it the result could be grainy.
• Thin the soup with extra broth if it gets too thick. This soup will thicken up a bit while simmering, but if you want it to be more “brothy”, all you need to do is thin it out with a little extra broth or water until your desired consistency is reached.
• Use a large soup pot or Dutch oven. This recipe makes a big batch of soup, so it’s important to use a large pot or Dutch oven. A 6-quart pot or large will be sufficient. Using a large pot will allow you to cook the soup evenly and prevent it from boiling over.

Serving suggestions

This soup is delicious on its own for lunch or dinner but can also be served with something simple like a colorful salad, some crusty bread, or your favorite gluten-free crackers.

Storage and re-heating

Storage:

To store in the refrigerator, allow it to cool completely and transfer to an airtight container before moving to the fridge. Should keep for up to 5 days.

Freezing:

If you want to save the soup longer, you can freeze it.

Freezing soup is a great way to have a quick and easy meal on hand for busy weeknights.

Before freezing the soup, portion it into individual or family-sized portions. Let it cool completely before transferring to an airtight container or freezer-safe bag.

Label it with the date and contents before storing it in the freezer for up to three months.

Reheating:

This soup can easily be reheated in the microwave or over low heat on the stovetop.

You may need to add a splash of water or broth to thin it out, as the soup may thicken up in the fridge. Once heated through, taste and adjust the seasoning as needed.

Love this vegan recipe? Here’s some other yummy soup recipes to try!

• Anti Inflammatory Vegetable Soup
• 30 Minute Chickpea and Tomato Coconut Curry Soup
• Homemade Cream of Mushroom Soup
• Thai Coconut Curry Chicken Soup
• Creamy Roasted Cauliflower and Mushroom Soup
• Super Creamy Carrot Soup
• Healthy Whole30 Chicken Pot Pie Soup
• Ultra Creamy Vegan Corn Chowder

If you enjoyed this recipe, we’d love it if you would take 5 seconds to rate and review it below! It’s also super helpful for other readers if you share any modifications you made to the recipe. 

Thank you for sharing your kitchen with NK. We’re so grateful you’re here!

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