November 7, 2018
(last updated May 24, 2022) 
This Italian-inspired, creamy vegan kale white bean soup is so nutritious. Silken tofu provides protein, and it’s loaded with leafy greens.
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 Kale White Bean Soup
Author –Yields: 6 servings
Ingredients
- 1 tablespoon olive oil
- 1 large white or yellow onion, chopped
- 3 stalks celery, chopped
- 6 cloves garlic, minced
- 3 cups cooked cannellini beans (480g, or two 15- ounce / 425g cans, drained and rinsed)
- 4 cups vegetable broth
- 1 tablespoon chopped fresh rosemary
- 2 teaspoons fresh thyme
- 1/2 teaspoon kosher salt (or to taste; this will depend on the saltiness of your beans and your broth)
- 16 ounces silken tofu
- 1 bunch Tuscan (lacinato) kale, stemmed and chopped
- 2 tablespoons freshly squeezed lemon juice
- 3 tablespoons cashew parmesan cheese (or a store-bought vegan parmesan cheese)
- 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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Categories: Recipes,
Soups,
Stews
Method: One Pot, Stovetop
Ingredients: Kale, Tofu, White beans
Dietary Preferences: Gluten Free, Tree Nut Free, Vegan
Recipe Features: 30 Minute or Less, Quick & Easy
Method: One Pot, Stovetop
Ingredients: Kale, Tofu, White beans
Dietary Preferences: Gluten Free, Tree Nut Free, Vegan
Recipe Features: 30 Minute or Less, Quick & Easy
Leave a Comment
I made the recipe as described, but my herbs must have been very potent (from my organic farmer) and the herbs were over powering. I added 1 1/2 potatoes cut in 1/2 inch pieces and it was much better. I will let it sit to mellow, but if it continues to be strong, I might try some sweet corn. OPen to suggestions.
Can’t wait for a cooler day to try out this recipe. Love the idea of using silken tofu to add that extra protein and creaminess. Pinned this post. Warm regards, Nancy Andres @ Colors 4 Health
Wow! This is an amazing recipe, Gena! I never thought to blend up silken tofu to make a creamy soup. Deceptively filling an nutritious. I love the brightness of the lemon with the fresh hints of herbs. I will definitely add this to my go-to soup rotation and maybe throw in some baby yellow potatoes next time ๐
seems deilicious. definetly gonna try.
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.
We had our first snow that stuck today. I so need this soup!!
Iโm 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!
Any idea how to make this using dried beams instead of canned? How about instant pot instruction? Do you think itโll be good with chickpeas?
Thanks! It DOES look delicious!!
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!
Put an INSTANT POT on your holiday wish list! It has changed my life!!
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. Iโll definitely be making this again (so good!) and was thinking next time Iโd just soak the same amount of dried beans overnight, sautรฉ 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 sautรฉ mode to simmer it all together after the blending step. Hope that helps!
Gena this recipe is perfectโthank you! We couldnโt 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 thatโs my favourite thing ever!
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 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!
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.
mmmm.. looks amazing! Def trying this one out.