Creamy Vegan Tuscan White Bean Kale Soup
November 7, 2018

I’ve never had a hard time encouraging myself to eat soup. I could probably live off of bowls of soup and hunks of bread without many complaints, and I love coming up with new soup recipes, even if many of them start with a recipe I’ve already made and veer off into new directions.

Lately—since the DI began—soup has become even more of a friend. It’s easy to make, and it yields a ton, which means that I can eat it for days during the busy week and freeze even more for weekends when I don’t feel like batch cooking as much as usual. This creamy vegan Tuscan white bean kale soup is my latest, cozy, cool-weather favorite.

There’s no shortage of ways to add creamy texture to vegan soups. You can use whole cashews, cashew cream, a non-dairy milk, or even nut butter—any will create richness. Not all of them, though, add nutritional benefits. Silken tofu is yet another way to create creamy sauces and soups. Unlike many other options, though, it’s rich in protein and Omega-3 fatty acids, and it contributes calcium to the dish—in addition to being a good helper in the kitchen!

I’ve been a fan of Nasoya silken tofu for creating creamy textures for ages. I use it in this recipe, in dressings (like this one), and I’ve used it in both smoothies and pudding in the past. It comes in a generous, 16-ounce container, which I either use up all at once or blend into cream (just like cashew cream) and freeze. It’s a fantastic, all-purpose, nutritive “creamer” for dairy-free cooking.

This soup boasts not only the Nasoya silken tofu for protein, but also three cups of cannellini beans, so it’s a plant-protein double header. The recipe is simple: sauté onion and celery, add garlic, add beans and herbs. After a little simmering, blend two cups of the soup liquid with silken tofu, add this creamy mixture back to the pot, and add some Tuscan kale (or regular kale). A little more simmering, and the soup is done.

This soup has the advantage of being a crossover between a smooth, thick, blended soup (which I love) and a chunky, textured soup (which I also love). It’s a hybrid, with the best of both worlds: a creamy base, but beans and veggies to feast on throughout. The seasoning is simple, and it’s just about perfect with a thick slice of bread. Hope you’ll like it as much as I do.

Creamy Vegan Tuscan White Bean Kale Soup

Author - Gena Hamshaw
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Yields: 6 servings

Ingredients

  • 1 tablespoon olive oil
  • 1 large white or yellow onion, chopped
  • 3 stalks celery, chopped
  • 4 large or 6 small cloves garlic, minced
  • 3 cups cooked cannellini beans (2 cans, drained and rinsed)
  • 4 cups low sodium vegetable broth
  • 1 tablespoon chopped fresh rosemary
  • 2 teaspoons fresh thyme
  • 1 teaspoon salt
  • 1 16- ounce container Nasoya Organic Silken Tofu
  • 1 small bunch Tuscan (lacinato) kale, thick stems removed, chopped
  • 2 tablespoons freshly squeezed lemon juice
  • 3 tablespoons vegan parmesan (you can use this recipe, this recipe, or a store-bought version, or you can substitute nutritional yeast)
  • Freshly ground black pepper to taste

Instructions

  • Heat the olive oil in a large pot over medium high heat. When the oil is shimmering, add the onion and celery. Cook, stirring occasionally, for 5-8 minutes, or until the onion is soft and clear. Add the garlic and cook another 1-2 minutes, stirring constantly, until the garlic is fragrant.
  • Add the beans, broth, rosemary, thyme, and salt to the pot. Bring to a boil, then reduce the heat to low. Cover and simmer for 15 minutes. Then, add your silken tofu and 2 cups of the hot soup base to a blender and blend for 1-2 minutes, or until completely smooth. Return this creamy mixture to the pot. Stir in the kale, lemon, and vegan parmesan. Cover and simmer for another 8 minutes. Taste the soup and adjust salt and pepper as needed. Serve!

Week two of my clinical rotation is well underway. I’m still getting the hang of things, but comfort food like this is a very good ally. Wishing you a wonderful week, and I’ll be back over the weekend with recipes and reads!

xo

This post is sponsored by Nasoya. All opinions are my own, and I love this go-to brand of tofu and other creative soy products! Thanks for your support.

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    13 Comments
  1. 5 stars
    I also used white beans ( I think they were navy) that I’d cooked in the Instant Pot. The soup was delicious; really delivering. My husband had the last serving, which I was hoping to have. This was not in keeping with his usual avoidance of bean soups. He remarked how good it was.

  2. I’m with you 100%. Soup is so awesome, and my favorite thing to make. And so flexible… like adding some carrots here, just because to me, all veggie soups are better with carrots! Thanks for the recipe, and the tips about silken tofu!

  3. Any idea how to make this using dried beams instead of canned? How about instant pot instruction? Do you think it’ll be good with chickpeas?
    Thanks! It DOES look delicious!!

    • Hi there. I used dried beans soaked and then cooked in my instant pot (1.5 cups dried) and then proceeded with the recipe on the stovetop as written. I’ll definitely be making this again (so good!) and was thinking next time I’d just soak the same amount of dried beans overnight, sauté the onion and celery, garlic and herbs, etc. in the IP, then add the (drained and rinsed) uncooked beans and the 4 cups of veg broth (or even plain water with a few aromatics thrown in and fished out later) and cook at high pressure for about 10 minutes, with natural release after. After that finish the recipe as directed, using sauté mode to simmer it all together after the blending step. Hope that helps!

      Gena this recipe is perfect—thank you! We couldn’t get over how creamy it was. I might add the zest from the juiced lemon and a bit more chopped rosemary to each bowl next time because that’s my favourite thing ever!

    • I don’t have an Instant Pot, so no instructions as I wouldn’t want to give them to you incorrectly. I’d recommend cooking dried beans beforehand (using whatever method is your norm) and then following the instructions as written. And yes to chickpeas!

  4. Do you think the soup needs the tofu? I say that as we are trying to reduce the plastic that we buy and I think everything else we could buy plastic free. I was thinking that perhaps adding some potato instead and mashing it up for texture? What do you think? Thanks

    • I too was thinking about what I could use in place of the tofu because I also avoid plastic packaging. I was thinking cashew cream would be a nice addition, which Gena has a great recipe for.

      Gena, could you maybe ask Nasoya if they can come up with a way to package their tofu in biodegradable packaging?! I do miss it.

    • I think that potato will work, though it’ll give you a slightly heavier texture and doesn’t have the nutritional offering of the protein/EFAs from the silken tofu. But I’m sure it would still taste good!