Instant Pot White Bean Soup with Kale

Chilly weather makes me crave a nice hot bowl of soup, but this white bean soup recipe is so soothing we eat it all year long.

White Bean Soup Recipe

My white bean soup is the perfect comfort food because it's not just easy to make, it's rich and satisfying. While beans are low-calorie, they are also high in fiber which creates a feeling of satiation and fullness.

White Bean Soup Instant Pot

This white bean soup Instant Pot recipe is so easy to make that I like cooking it as much as I enjoy eating it. This one-pot meal takes less than 10 minutes of hands-on time to prepare.

All you need to do is sauté the onions for a few minutes, then pop in the rest of the ingredients. Press the buttons on your electric pressure cooker and dinner is ready in a few minutes. My easy recipes, plus the Instant Pot totally up your cooking game, saving you time and adding flavor and nutrition.

Instant Pot White Bean Soup with Kale

While we adored this Instant Pot white bean soup recipe with spinach, and by the way, baby spinach works just as well, you can also make white bean soup with kale. Trust me, I've tried it both ways and it's fantastic with either of these nutritious green vegetables.

Tomato White Bean Soup Recipe with Garlic

Did you notice that I use ketchup in this tomato white bean soup recipe? Ok, I know that sounds odd, but trust me, it tastes amazing. Another reason I use ketchup is that we always have a bottle of Primal Kitchen Ketchup open in our refrigerator, while that is not the case for tomato paste. So instead of opening a jar of that and using a tablespoon or two, I like to use ketchup. Call me crazy but it works great!

And if you want to make this a tomato white bean soup recipe with garlic, just throw 3-5 whole cloves of garlic into the pot after you've sautéed the onion for a couple of minutes and you've got a tomato white bean soup with garlic recipe on your hands.

What Type of White Beans for Soup?

If you're wondering what type of white beans to use for soup you can use navy beans, cannellini, or great northern. As noted in the recipe, I soak my beans overnight, then drain and rinse them.

How to Cook Beans in the Instant Pot

If your beans are old, they tend to be harder and may need more cooking time. You can test the beans after they've pressure-cooked before you add the greens and seasoning. I like it when a bean is easily smashed between my fingers. I find that chewy beans are much harder to digest.

So, not all beans pressure cook at the same rate and even the same types of beans may need more or less cooking time. When I made this with beans that weren't quite as fresh, I had to cook the soup an extra 10 minutes on high pressure before I added the kale and tomato (ketchup).

Instant Pot White Bean Soup with Kale

Ingredients
Serves:
4
Print Recipe
Instructions
  1. Drain and rinse beans, then set aside
  2. Set Instant Pot to sauté and heat oil
  3. Add onion and cook, stirring frequently 5-10 minutes, until soft and browned
  4. Stir in celery, carrots, beans, and broth
  5. Lock lid into place and set Instant Pot to high pressure for 20 minutes
  6. Allow pressure to come down naturally or reduce with quick release method
  7. Stir in kale, primal kitchen ketchup, then salt and pepper
  8. Mix ingredients well, then simmer 2-3 minutes
  9. Serve
Thank you for sharing your health journey with us.

How to Use the Instant Pot

When I first got my Instant Pot a few years ago, I was in total overwhelm. The only thing I can say is that the settings on the front looked like the dashboard of a rocket ship.

Thankfully, you won't have to suffer through this because I've created the handy dandy chart above that will teach you how to use the Instant Pot.

How to Use the Instant Pot

If you want to print out the chart go here and you can always read more on How to Use the Instant Pot and become a total expert here.

Stove Top White Bean Soup

If you don't want to go through the hassle of starting with dried beans and soaking them overnight, you can use canned beans instead.

The downside is that canned beans are much more expensive than dried beans. In any case, if you use canned beans you won't need to use the Instant Pot as this soup will cook up so fast that it's easy enough to make it on the stovetop.

Follow the directions for this recipe until you get to step 5, then bring everything to a boil and simmer for a few minutes. Use around two cans of white beans instead of the dried beans called for in the recipe.

Vegetarian White Bean Soup

I love this soup because it is full of protein from the beans and the beef bone broth. But heck people, beef is not for everyone. This is a fantastic vegan white bean soup if you use water instead of bone broth. Or, feel free to use homemade vegetable stock to up your flavor game. You can also use my homemade Chicken Stock recipe, or take a look at my How to Make Bone Broth in the Instant Pot recipe.

White Bean Soup One-Pot Meal

I'm pretty obsessed with one-pot meals right now and this Instant Pot White Bean Soup with Kale fits the bill perfectly. Beans are such a great source of cheap protein and a great source of fiber and they make this soup both healthy and filling.

White Bean Soup with Chicken

If you want to up your protein game a bit more this would be a fantastic white bean soup with chicken. Just add some leftover cooked chicken to the soup when you add the kale.

White Bean Soup with Bacon

You could do the same thing with bacon to make white bean soup with bacon. The list goes on! Try white bean soup with ham as well. And then there's sausage. The possibilities are seemingly endless, my darlings.

Recipes from an Ecological Kitchen

People, I need to tell you something. Everything I know about cooking beans, I learned from Lorna Sass and her truly great book Recipes from an Ecological Kitchen.

I know Lorna from my New York days when I lived on the Upper West Side of Manhattan.

We both practiced yoga at the same studio. She is an amazing teacher of the culinary arts, sharp as a whip, and one of the nicest people I know.

Alison Roman White Bean Stew with Broccoli Rabe

People rave about Alison Roman's White Bean Stew with Broccoli Rabe recipe. This unique white bean soup is made with fourteen ingredients and looks incredible. It starts with canned beans, and from there is flavored with exotic ingredients like harissa, preserved lemons, and feta cheese –a very sophisticated winner.

Ina Garten White Bean Soup

Ina Garten's Tuscan White Bean Soup looks every bit as good with fourteen classic ingredients ranging from pancetta to garlic and rosemary. Like mine, Garten's recipe calls for dried beans.

Smitten Kitchen White Bean Soup Recipe

I love the look of Deb Perelman's White Bean Soup with Crispy Kale and everything that comes out of her website is incredible. For this white bean soup, you'll need pancetta, potatoes, and parmesan. It sounds like a creamy winner if you ask me.

Fiber Fueled

Lately, I've been working to increase my fiber intake with wholesome plant-based meals like my Instant Pot White Bean Soup with Kale recipe.

A friend who's a Pelvic Floor Therapist told me she's getting into fiber too and recommended the book, Fiber Fueled.

I just bought Fiber Fueled and am digging into it! I'll let you know my thoughts on it after I finish reading it.

Your Healthy Food Habits?

What healthy food trends are you getting into these days? Leave a comment and let me know!

Comments

18 responses to “Instant Pot White Bean Soup with Kale”

  1. I too have been feeling as though I’d like to add more plant based protein to my diet. I think lentils would be something that could be beneficial ifvpreoated correctly. Is there a reason you chose white beans for your new addition to your diet other than just adding more fiber?

    • Lori, I make a big bean soup every Monday night and use a different bean each week. Lentils are coming up later this month. So many fun beans to play with :-)

  2. Elana,
    Thank you for the delicious looking recipe and your continued contribution to your blog. I started following you 8-9 years ago when I need to change my already gluten free diet to a healthier approach. Your recipes have been featured frequently in our home including your vanilla cake which is made at almost every birthday. Following along, I too had to change to a Keto diet during two pregnancies to keep my blood sugar levels stable, and delivered two healthy babies. You and your cookbooks were a saving grace during those time. After beening on the keto diet for several years, I have slowly transitioned into adding more carbohydrates, primarily in the form of legumes. I just want to say Thank You for your blog and your transparency in your nutrition and life journey. You have made a profound difference in my health and I appreciate your time, effort and contributions!

    • Eliza, thanks for your comment! I’m so glad we’re on this healing path together and thrilled to be a part of your family’s birthday celebrations :-)

  3. I started eating more beans a few years ago to get more fiber and it’s been great. Usually, I have them with lunch. I either include them in a soup I’m making (my bean and kale soup has chicken sausage in it and I top it with pecorino) or I add about a 1/3 c. to my lunch salad. I regularly make my own beans, drain them, and then freeze them on a cookie sheet. That way I can store them in the freezer in a baggie and just pull out how many I need. Also, homemade ones taste so much better! I often flavor them with salt, garlic, maybe some rosemary. When they’re seasoned, they make a great side dish for dinner!

    • Lisa, your soup sounds incredible! I totally agree, homemade beans taste amazing. Thanks for your great tips and ake good care :-)

  4. Elana,

    Thank you for sharing your health journey with us. My husband and I incorporate beans into our diet weekly. I agree, our bodies are all different. My husband can make beans the main focus of the meal and I have a small portion with more protein and veggies. We love beans!
    Thanks for the reminder about soaking. Sometimes I don’t plan ahead to allow for soaking, but I do think it’s a valuable step in the preparation process. My instant pot has revolutionized cooking beans! Makes it so quick and easy compared to slow cooking all day.

    • Kim, thanks for your fantastic comment! Soaking is great for beans and the Instant Pot is such a game changer too :-)

  5. Oh thank you so much for this wonderful, informative posting. I can hardly wait to make your recipe. I know fiber is what helps me keep my health in good check and pharmaceutical free. All the excess sugar, i.e., absorbs and goes out the urine. Thank you so much! Take care of you and Mr Pantry…

    • Laura, you are so sweet! I told Mr. Pantry about your comment a moment after I read it. We are wishing you well too :-)

  6. For 99% of people, fiber is wonderful. But my last gastroenterologist surgeon informed me that since I have had two bowel obstructions already involving surgery, I need to avoid many fibers. Lettuce, potato skins, celery, corn, beans with strings and skins are a sample. Isn’t that weird? And I love salad! Oh well. Metamucil is not the tastiest of alternatives, but it works. I haven’t had any more bowel obstructions.

    Your soup looks wonderful. I’ve been using your recipes for about ten years now. Keep it up! We love them and many of your recipes are staples in our household.

    • Carolyn, thanks for your comment and for sharing your experience with fiber here. Fiber is definitely not for everyone!

  7. I’m so excited to try this! I l love Ina Garten’s Tuscan White Bean Soup and I’m looking forward to adding a new bean soup to my repertoire. This one looks delicious! I use navy beans because they are SCD compliant but I find tat even after soaking them overnight they take a really long time to soften once cooked (and they’re such a small bean!). I don’t have old beans so I’m wondering if in your experience, navy beans take a long time to soften? Thanks!

    • Jenny, I’m having the same issue with navy beans over here. I soak them for 24 hours, then have to cook and cook on high pressure so that they’re soft enough for me to digest.

  8. Julie, thanks for your super thoughtful comment. I’ve been thinking about this a lot lately and am glad you asked.

    I use one cup of dried beans in this recipe which contains around 120 grams of carbohydrates, nearly half of those are fiber, which leaves us with around 55 grams of carbs. The recipe yields 4 servings (for us it was really more like 6), but in any event, there are around 10-15 grams of carbs per serving, so I’m finding I can still follow a low-carb diet and eat beans.

    All in all, the decision to eat beans is because I was in dire need of more fiber on my low-carb diet. Adding beans has been tremendously helpful to my gut and digestive processes. Their mix of soluble and insoluble fiber is fantastic for me. Two key points though (i) I soak my beans not just overnight, but 24 hours + pressure cook them until they are super soft to make them more digestible (ii) we are all biochemical individuals so what works for me may not be the right thing for others. Thanks again and LMK if you have any other questions :-)

  9. Thank you for your wonderful blog and recipes. I’m a decade-plus fan and your grain-free and then keto approach helped to guide my own recovery from Celiac and related/ additional auto-immune issues. I am also in awe of your graciousness in messaging how policy (aka political) issues impact our health and diet.

    This is the first time I’ve seen beans featured in a recipe on your blog and would love to hear more about what led you to incorporate beans in your diet (if you weren’t before) and any other of your always insightful tips on how to integrate beans/ lentils into a keto or keto-ish approach. I realize this may be a separate blog post and evolving based on your current explorations mentioned in this post.

  10. I’ve been looking into getting a lot more fiber as well, and specifically Karen Hurd’s Bean Protocol. This soup looks so wonderful and tasty! Thank for sharing great recipes all the time. I wish the pin button would let me pin the soup picture and not just the chart or book.

Have Something to Add?

Your comment will need to be approved before it will appear on the site.

Recipes » Dinners » Instant Pot White Bean Soup with Kale