Vegan Potato Soup Recipe with Beans & Kale - Cookin Canuck (2024)

Published: · Modified: by Dara · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. · 26 Comments

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You probably have everything in your pantry and fridge to make this healthy and delicious Vegan Potato Soup with Beans and Kale. Perfect for weeknights! Thank you to The Little Potato Company for helping me share this recipe with you.
Vegan Potato Soup Recipe with Beans & Kale - Cookin Canuck (1)

This past weekend was one of great excitement for our family. Since moving to the Seattle area in June, we've been renting a townhouse while navigating the crazy (!!) housing market here. Thanks to our amazing real estate broker and some serious patience, we finally closed on a house on Friday and moved in over the weekend. Boxes, boxes, everywhere, which means that we are focusing on meals born of pure convenience and ease. If the ingredients aren't already in the fridge and pantry, or the necessary pans are hidden away in a box, the meal just ain't happening.

Vegan Potato Soup Recipe with Beans & Kale - Cookin Canuck (2)

There was a night of take-out pizza in the midst of moving, but after signing over virtually every penny (or so it seems) to the bank, cooking at home is necessary for our wallets. And let's be honest, for our waistlines. This 40-something body can only take so many pizza nights before my jeans begin to protest. Veggies, veggies and more veggies is the order of the day, and this healthy vegan potato soup fits the bill. It doesn't hurt that this recipe requires only one large saucepan, which means less rummaging through boxes, plus less dishes to wash.

Vegan Potato Soup Recipe with Beans & Kale - Cookin Canuck (3)

One of the ingredients that I always keep on hand is a bag of my favorite Creamer potatoes from The Little Potato Company. If we're not including them in slow cooker soups, roasted vegetable side dishes or fun appetizers, my son is microwaving a handful of them for an afternoon snack. My little chef seasons them with salt, pepper and a sprinkle of rosemary or cumin, and dips them into ketchup. For this vegan potato soup, I used the Blushing Belle varietal, but any of the Creamer potato varietals would work well.

Vegan Potato Soup Recipe with Beans & Kale - Cookin Canuck (4)

This soup is very versatile, so feel free to change up the mix-ins depending on what is available in your kitchen. No kale? Use spinach, escarole or Swiss chard. Out of Great Northern beans? Substitute cannellini or kidney beans, or even chickpeas.

Printable Recipe

Vegan Potato Soup Recipe with Beans & Kale - Cookin Canuck (5)

Vegan Potato Soup Recipe with Beans & Kale

Vegan Potato Soup with Beans and Kale…You probably have everything in your fridge and pantry to make this delicious, healthy soup recipe! Great for busy nights.

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Course: Entrees, Soups

Cuisine: American

Keyword: Healthy Dinner Recipes, Vegan, Vegetarian

Prep Time: 15 minutes minutes

Cook Time: 35 minutes minutes

Total Time: 50 minutes minutes

Servings: 6 Servings

Calories: 210.3kcal

Author: Dara Michalski | Cookin' Canuck

Ingredients

Instructions

  • Heat the olive oil in a large saucepan or Dutch oven set over medium heat. Add the onion, celery and carrot, and cook until the vegetables begin to soften, about 5 minutes.

  • Stir in the garlic, rosemary, thyme, red pepper flakes and pepper, and cook for 1 minute.

  • Stir in the tomato paste and cook for 1 minute.

  • Add the potatoes and vegetable broth, and bring to a boil over medium-high heat. Decrease heat slightly and cook at a lively simmer for 15 minutes.

  • Add the beans and cook until the potatoes are tender, 10 to 15 minutes.

  • Stir in the kale and cook until just wilted, about 1 minute. Season with salt. Serve.

Notes

Please note that I am not a medical or nutritional professional. I provide nutritional information for my recipes as a courtesy to my readers. It is calculated using the LoseIt! calculator. While I attempt to provide information that is as accurate as possible, you should calculate the nutritional information independently before relying on it.

Nutrition

Serving: 1.5Cups | Calories: 210.3kcal | Carbohydrates: 41g | Protein: 8.8g | Fat: 2.2g | Saturated Fat: 0.3g | Sodium: 556.3mg | Fiber: 9.9g | Sugar: 7.8g

Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

Other healthy recipes with Creamer potatoes

Cookin' Canuck's Mediterranean Roasted Potato Nachos
Cookin' Canuck's
I Love Vegan's Vegan Pesto Potatoes
The Lemon Bowl's Greek Potato Salad
Cocoa Bean, The Vegetable's Creamy Cashew Curry Soup

Disclosure: This post is sponsored by The Little Potato Company. All opinions are my own. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

Vegan Potato Soup Recipe with Beans & Kale - Cookin Canuck (6)

More Entrees

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  • Roasted Vegetable Quinoa Bowl
  • Baked Herb Lemon Pork Chops

Reader Interactions

Comments

    Leave a Comment

  1. Tanya

    Vegan Potato Soup Recipe with Beans & Kale - Cookin Canuck (11)
    Love this soup!

    Reply

  2. Julie

    Vegan Potato Soup Recipe with Beans & Kale - Cookin Canuck (12)
    I make this all of the time! It is absolutely delicious and easy!! Thank you so much!

    Reply

  3. Clark

    Vegan Potato Soup Recipe with Beans & Kale - Cookin Canuck (13)
    Made this today with a few changes.
    Used roasted red peppers paste and paprika. Same amount as tomato paste and other seasonings. A little nutritional yeast with fresh parsley garnish.
    It is very filling excellent soup.

    Reply

  4. Allison

    This was super easy and tasted delicious. I’m not vegan, so I did add a pound of chicken chorizo admittedly (I’m sure it tastes amazing without it, but I’ve been searching for a recipe to clear it out of my freezer with- this worked perfectly). All of the spices blended together nicely. I especially thought the crushed red pepper gave it a nice kick.

    I look forward to making this many times in the future. Thank you for sharing!

    Reply

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Vegan Potato Soup Recipe with Beans & Kale - Cookin Canuck (2024)

FAQs

How to spice up a can of vegetable soup? ›

Herbs: Fresh chives, thyme, or cilantro stirred in just before serving. Spices: Your soup is probably salty enough, but what about simmering a bay leaf in there for a while (don't forget to remove it before serving)? Depending on the soup's flavor profile, you could shake in some cumin or red pepper flakes.

Should you soak potatoes in water before making soup? ›

Soaking cut potatoes in water can help remove excess starch, preventing the soup from becoming too thick. However, if you prefer a thicker soup or if you're short on time, you can skip this step.

When should I add kale to my soup? ›

I like adding kale to things like lentil soup. I usually add it near the end, but give it about 15 minutes of cooking to get very soft. I saw this recipe on serious eats where Kenji recommends sauteing the kale with the rest of the veggies prior to adding any liquid.

How to make can potato soup taste better? ›

ADD ACID

Fresh lemon juice: this is best to add at the end of cooking, otherwise the lemon flavor can become bitter. Cooking Vinegars: such as balsamic vinegar, red wine vinegar, or even apple cider vinegar. Hot sauce: helps to add both acid and heat, so you're getting even more bang for your buck.

What can I add to vegetable soup to add flavor? ›

Celery seed or celery salt – Seen mostly in vegan chicken vegetable soups, celery seed is also a great addition to tomato-based soups when used in smaller quantities. Fennel – Seed, stem, or bulb, fennel is an amazing anise-flavored addition to vegetable soups. Seeds should be cooked through.

What ingredients add flavor to soup? ›

You can extract a clean, strong broth from a combination of water and several pantry ingredients. It's all about layering powerful flavor-enhancers that you probably already have on hand—bacon, tomato paste, herbs, peppercorns, a Parmesan rind, and, of course, kosher salt.

Which type of potato is best for soups? ›

Russets or all-purpose baking potatoes are high in starch and low in moisture. In soups, they will soak up the liquid and lose their shape. This makes them the ideal choice for making creamy soups or thickening a runny soup. Try using Russet potatoes to create the perfect Loaded Potato Soup.

Should I cook potatoes before adding to soup? ›

Bring a pot of water to a boil, add the potatoes, and cook for 5-10 minutes until partially tender. Drain and then add them to your simmering soup for finishing. 3. Roasting: For a richer flavor and slightly crispy texture, try roasting the potatoes before adding them to the soup.

How do you cut potatoes for potato soup? ›

Cubes (Diced)

To dice a potato, first cut it into fries following the above instructions. Then, cut the fries crosswise into ½-inch cubes for a medium dice. For a small dice, cut into ¼-inch cubes, and for a large dice, cut into ¾-inch cubes. This is the best way to cut potatoes for soups and stews.

How do you make vegetable soup taste better? ›

How to Add Lots of Flavor to Vegetable Soup
  1. Salt: enhances flavor.
  2. Fat: amplifies flavor.
  3. Acid: brightens and balances.
  4. Heat: determines the texture of the food.

What is the thickener in vegetable based pureed soups? ›

Potatoes naturally thicken this pureed vegetable soup and give it an ultra creamy texture. If you accidentally added too much water to your soup, you can thicken it back up with a cornstarch slurry.

Why do you put vinegar in vegetable soup? ›

It may sound a bit strange and unusual for some, but vinegar is a common ingredient in some soup recipes, and there is a good reason for it. If you think about it, vinegar is really a flavor-enhancer (umami). That's why it is so often used in cooking, sauces, and salad dressings. The same is true with soups.

What is the thickener used in pureed soups? ›

Most pureed soups are thickened by the vegetable being pureed. The starches in the pureed vegetable aids in the thickening of the soup. Cream soups tend to have a roux.

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