Creamy White Bean Soup with Kale

Adapted from

Navy Beans are a great source of plant based protein and fibre and boast an array of micronutrients and antioxidants.

Prepare navy beans by soaking them in water with a teaspoon of Apple Cider Vinegar for 6-8 hours. This helps to reduce phytic acid which can help reduce bloating and gas often associated with eating beans. It also improves mineral absorption and reduces the cooking time.



220g Navy beans, soaked and cooked.

2 tsp Apple Cider Vinegar

1 tablespoon Olive Oil

1 medium yellow onion, small dice

1 medium carrot, small dice

1 stick celery, small dice

2 cloves garlic, minced

Chili Flakes to taste

1 tsp dried Rosemary

4 cups vegetable stock

2 tablespoons fresh lemon juice

Himalayan salt and ground Black Pepper, to taste

3 cups packed chopped kale (roughly 1 small bunch)

¼ cup flat leaf parsley leaves, chopped



  1. Soak beans- place beans and apple cider vinegar in large bowl and cover in water. Soak for 8 hours or overnight and then cook in 5 cups water, about 45 minutes until soft or 15 minutes in pressure cooker. Strain and set aside. 
  2. Heat the oil in a medium-large soup pot over medium heat. Add the onions, carrots, and celery to the pot and stir. Sauté the vegetables until lightly softened and translucent, about 5 minutes.
  3. To the pot, add the garlic, chili flakes, and rosemary. Stir and cook until garlic is fragrant, about 30 seconds. Add the navy beans to the pot and stir. Add the vegetable stock to the pot and stir once more. Bring the soup to a boil.
  4. Once boiling, ladle half of the soup into an upright blender. Add the lemon juice to the blender as well. Carefully bring the speed of the blender up to high and blend until this portion of the soup is totally liquified. Pour this liquified portion back into the pot. Season the soup with salt and pepper.
  5. Add the kale to the pot and bring the soup to a boil. Once the kale is slightly wilted and bright green, season the soup once more with salt and pepper, if you find it necessary. Stir in the chopped parsley as well. Serve the soup hot.
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