Kale and White Bean Soup (with Vegan Sausage) Fitnessnacks

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Last modified: March 21, 2024. Originally posted: March 21, 2024 By Sophia DeSantis

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This kale and white bean soup uses vegan sausage, veggies, herbs and seasonings to get a rich heart warming soup everyone will love!

You can also use the Instant Pot to make this soup with kale, white beans and sausage. It’s a hands off dinner cooked in 20 minutes!

This recipe was originally published on 1/9/14

I love all in one easy meals and this soup has got me drooling! It comes together easily, once you remember to soak the beans (raise your hand if you forget, ME!) and the flavor is incredible.

Not only is this soup easy to make and delicious, but it’s made with minimal dishes so easy cleanup. Plus it’s healthy and loaded with veggies as well, talk about a win, win, win, win!

Ingredients

The ingredients you need to make this deliciously comforting vegan sausage kale and white bean soup are:

• White beans – if using dry white beans, make sure to soak and rinse them so they will be tender enough. See below for more details. For canned beans, wait to add until the end so they don’t overcook.
• Onion – either a yellow or sweet onion is recommended.
• Carrots – these add a nice sweetness and depth to the flavor.
• Vegan Sausages – choose an Italian sausage you like the taste of, either store bought or homemade vegan sausage. I used precooked sausages, but if using uncooked then sauté them first with the onions and carrots. You can also substitute the sausage for tempeh.
• Kale – you can use either lacinato, flat leaf, or dino kale. If kale isn’t your jam, try swiss chard. Spinach is another option for greens, but it is much more tender so do not cook it as long.
  • Prep the kale by rinsing and drying. Then, slice the leaves away from the ribs. You can choose to massage or not before adding to the soup.
• Vegetable broth – keep this kale and white bean soup vegan by using veggie broth. If you eat meat, feel free to substitute chicken broth instead.
• Liquid Smoke – this adds a smokiness to the soup that is so delicious! If you are not using smoky flavored sausage you can add a little more.
• Seasonings – a mix of fresh oregano, thyme, and sea salt create the perfect flavors.

How to Make Kale White Bean Soup

It’s one of the easiest soups I’ve made using dried beans! Here are the steps to take when making it in the Instant Pot:

1. Sauté the veggies in olive oil, or veggie broth to keep the soup oil-free.
2. Add the rest of the ingredients except the broth and sauté more.
3. Add the broth and pressure cook.
4. Serve!

Stovetop instructions

You can also easily make this kale white bean and sausage soup on the stovetop. Here’s what to do:

1. Sauté the veggies in a large pot.
2. Add the beans, sausage, kale and liquid smoke and continue to sauté.
3. Stir in the broth. 
4. Cover and simmer.
5. After 30 minutes add the kale.
6. Serve!

Serving suggestions

Pair your kale white bean soup with some drop biscuits and add some extra pizzaz with toppings such as:

Soaking suggestions

To soak the beans overnight here’s what to do:

• Put them in a bowl and cover them with water. You want almost double to triple the water height because the beans will expand.
• I also put 1 teaspoon baking soda per 1 cup beans. This helps reduce the indigestible sugars even more, it also helps the beans cook more evenly. Just remember to rinse the beans well to get all of the baking soda off!
• Soak for 8 hours to overnight and rinse when done.

You can also do a quick soak:

• Much like soaking overnight, you put the beans in a pot and cover with water about double the height of beans. I use the baking soda method here too.
• Bring the beans to a boil over high heat, boil for 1-2 minutes.
• Take the pot off the heat, cover and allow to soak for about 1-2 hours.
• Rinse well.

Storage Tips

Whether you make this vegan sausage kale and white bean soup ahead of time, or simply end up with leftovers, you’ll want to keep it as fresh as possible.

• Allow the soup to cool before sealing and storing.
• Keep in the refrigerator for up to 3-5 days.
• If you plan on keeping this soup in the freezer, leave out the kale.
  • Place a piece of plastic wrap or parchment paper directly on top of the soup. This helps to prevent freezer burn.
  • Seal in a freezer-safe airtight container for up to 3 months.
• Reheat in the microwave quickly, or on the stovetop.

Common Questions

What is the healthiest soup?

Any recipe that includes all the nutrients you need in one easy to make meal is a winner. This kale and white bean soup has it all, protein, greens, veggies and loads of flavor.

If it’s easy to make, even better. You are more likely to make easy meals again so healthy ones are always a good thing. Instant pot soup is a good go-to because they are ready quickly and you aren’t waiting for hours.

Do you have to soak dried beans before cooking them?

Soaking beans is optional, but there are a few benefits if you do:
You will remove some of the indigestible sugars which makes them easier on the belly.
They will cook much faster, mom win.

There are two ways you can soak your beans:
Overnight or for 8 hours, for when you are killing it prep wise.
The quick soak method, for the times you forget you need to feed your family.

What is the thickener in a white bean soup?

You can thicken any soup by adding a slurry of cornstarch and cold water mixed together. Start with 1 tablespoon of cornstarch and two tablespoons of water.

What are white beans?

White beans refer to a few different varieties of beans that are white in color. They include Northern beans, Cannellini beans, Navy beans, and baby lima beans. They are all quite similar and can be used interchangeably.

Are Great Northern beans the same as white beans?

Great Northern beans are a type of white bean, so yes.

Are white northern beans the same as cannellini?

While the two are both white beans, they have a few differences. Northern beans are smaller, result in a creamy type texture, and are higher in fiber. Cannellini beans are the largest white bean, and have a more meaty texture.

More Vegan Soup Recipes

Love this vegan kale white bean and sausage soup and looking for other heart-warming vegan soup recipes? Check out some of these favorites!

Kale and White Bean Soup (with Vegan Sausage)

Sophia DeSantis

This kale and white bean soup uses vegan sausage, veggies, herbs and seasonings to get a rich heart warming soup everyone will love!

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Prep Time 5 minutes mins

Cook Time 20 minutes mins

soak beans overnight or quick soak 1 hour hr

Total Time 1 hour hr 25 minutes mins

Course Main Course, Soup

Cuisine American

Servings 8

Calories 269 kcal

Ingredients 

US CustomaryMetric

 

1x2x3x

• 2 cups dry white beans , soaked overnight or quick soaked with 2 teaspoons of baking soda (see note, can also use canned beans)
• 1 yellow or sweet onion , chopped
• 1 cup chopped carrots
• 1 tablespoon fresh oregano
• 1 tablespoon fresh thyme
• ½ teaspoon sea salt , optional depending on sausage used
• splash of your favorite oil for sautéing , or veggie broth if avoiding oil
• 2 vegan sausages , smoky or Italian flavored, gluten-free if needed (see note)
• 1 bunch lacinato/flat leaf/dino kale or swiss chard
• ¼ – ½ teaspoon liquid smoke , add more if not using smoky flavored sausage
• 8 cups veggie broth , low sodium if needed
• Grateable Vegan Parmesan Cheese , optional

Shop Ingredients on Jupiter

Instructions 

Stove top method:

• Sauté onions, carrots, oregano and thyme with salt (if using) and a drizzle of oil or splash of broth until the onions begin to soften.

• Add the beans (if using dried), sausage, kale and liquid smoke. Sauté for a few more minutes.

• Add the broth. 

• Cover and simmer for about 40-50 minutes, checking beans often for consistency.

• Add kale about 30 minutes into cooking so it doesn’t get too soft.

• Once beans are soft turn off heat and serve with Parmesan if desired (highly recommended!)

Instant Pot Method:

• Turn the sauté setting on on the Instant Pot. Sauté onions, carrots, oregano and thyme with salt (if using) and a drizzle of oil or splash of broth until the onions begin to soften.

• Add the beans (if using dried), sausage, kale and liquid smoke. Sauté for a few more minutes.

• Turn the sauté function off and add the broth. 

• Put the top on and set to manual pressure cook on high for 20 minutes.

• When it’s done, release the steam valve carefully so you don’t get a steam burn.

• Allow all the steam to release then uncover and serve! If you are using canned beans, add them here after you drain and rinse them, put the top back on and allow to sit for about 10 or so minutes so the beans get warm.

• Serve with Parmesan if desired, but highly recommended!

Notes

• Prep for dried beans: Soak your beans for 8 hours to overnight or quick soak for 1-2 hours (see post for method). 
• Make sure to rinse the soaked beans well to get off all of the baking soda.
• If your beans are not getting soft even after cooking extra time, then it is probably an issue with the beans being bad or old.
• You can also use canned beans, just add them to the end (see instructions).
• I used precooked sausages, but if using uncooked then sauté them first with the onions and carrots. 
• You can also use tempeh instead of sausage.
• If your sausage (or tempeh if you use that) is NOT flavored as I state in the ingredients this recipe will be lacking in flavor. You will definitely need to add seasonings/spices and extra salt. 

Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes.

Nutrition

Calories: 269kcalCarbohydrates: 42gProtein: 19gFat: 2gSaturated Fat: 0gPolyunsaturated Fat: 0gMonounsaturated Fat: 0gTrans Fat: 0gCholesterol: 0mgSodium: 322mgPotassium: 1156mgFiber: 8gSugar: 3gVitamin A: 6095IUVitamin C: 43.9mgCalcium: 194mgIron: 6.2mg

Nutrition and metric information should be considered an estimate.

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Courtesy : https://www.veggiesdontbite.com/smoky-kale-and-white-bean-soup/