White Bean & Kale Soup

Yes, another meatless recipe. I know…I know. I said we eat a lot of meat in our house. So, what’s the deal? It’s almost fall!! For those of us in Phoenix, that means we go from triple- to double- digit heat. It’s a big deal! There is just something about these slightly cooler mornings that make me want a hearty bowl of soup. I like to pair this with a salmon fillet if I want animal protein.

This soup is great to let your kids help! There are lots of different colors, textures, and preparation techniques to talk about. My eldest’s current dream is to be on MasterChef Junior – she’s almost 5 – and this is easy enough for her to prepare with my guidance. If she ever is cast, I hope she remembers this as her “origin story.”

I got this recipe somewhere off the internet many years ago and I don’t really know the exact measurements of the spices, so feel free to refer to the following instructions as guidelines than actual rules. If I could find the original, I would credit them!


Servings: 6-8 bowls
Prep Time: 5 min if you’re a fast chopper
Cook Time: however long the InstaPot takes to pressurize + 20ish minutes


  • 3ish stalks of celery
  • 3ish carrots
  • 1/2 an onion (white, brown, sweet…doesn’t matter)
  • 5+ cloves of garlic (adjust for monster-/leprechaun-sized cloves)
  • some EVOO for sautéing
  • 1 can of diced regular or fire-roasted tomatoes (my husband dislikes tomatoes, so I pay for the premium cans of petite-diced and he’s happy)
  • 2 cans of white beans, drained and rinsed
  • 1 box of low-sodium veggie stock
  • 1 bunch of kale
  • salt to taste
  • ~1 Tbs Italian seasoning
  • ~1/4 tsp red pepper flakes (if you like spice…add more)
  • optional: good crusty bread for dipping & some freshly grated parmesan

What to do with all of that:

  1. Set up your InstaPot to sauté. Add a splish-splash of olive oil to heat while you prep the veggies.
  2. Wash, peel and chop the celery, carrot, and onion. Smash, peel, and mince the garlic. Drain and rinse the beans. Open the tomatoes, but DO NOT drain.
  3. Sauté the celery, carrot, and onion until the onion is translucent.
  4. Add beans, tomatoes and stock. Add Italian seasoning and red pepper flakes. Add salt to taste. Give it a good stir.
    NOTE: you can always add some more after cooking. I have made a batch inedible by over salting. Learn from my mistake…
  5. Switch to the Pressure Cook mode for 1-2 min depending on how firm/soft you want your veggies. Put the lid on, making sure the valve is closed.
  6. Use this time to prep your kale. Wash and cut the stems from the leaves, chopping them into pieces of whatever size you want. Bigger pieces have a little more bite to them. Smaller pieces mix in and evenly distribute better. I usually aim for bite-sized.
  7. When it’s done, let the pressure naturally release for 5-10 min depending on how close you are to a full-blown meltdown from your hangry husband…er…kids (my fingers must have slipped there). Stir in all of your kale and let it sit for at least 3 minutes so it can wilt. You can taste and add more salt here if it’s needed.
  8. Serve in some soup crocks with bread and sprinkle with parmesan and extra red pepper flakes. Leftovers can keep for a week in the fridge.

Let me know if you made this recipe!! You can find my on Instagram @joyandotherthingsblog!

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