The Full Helping
Creamy Vegan Tuscan White Bean Kale Soup

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


Recipe type: soup, main dish
Cuisine: vegan, gluten free, tree nut free
Prep time: 10 mins
Cook time: 25 mins
Total time: 35 mins
Serves: 6 servings

1 tablespoon olive oil1 large white or yellow onion, chopped3 stalks celery, chopped4 large or 6 small cloves garlic, minced3 cups cooked cannellini beans (2 cans, drained and rinsed)4 cups low sodium vegetable broth1 tablespoon chopped fresh rosemary2 teaspoons fresh thyme1 teaspoon salt1 16-ounce container Nasoya Organic Silken Tofu1 small bunch Tuscan (lacinato) kale, thick stems removed and chopped2 tablespoons freshly squeezed lemon juice3 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


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!


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.

The post Creamy Vegan Tuscan White Bean Kale Soup appeared first on The Full Helping.

The Genius Secrets to Never-Boring, Never-Dry Pork Tenderloin

The Genius Secrets to Never-Boring, Never-Dry Pork Tenderloin

Every week in Genius Recipes—often with your help!—Food52 Creative Director and lifelong Genius-hunter Kristen Miglore is unearthing recipes that will change the way you cook.

Photo by Julia Gartland

Pork tenderloin is ever-popular because it’s ever-convenient: A neatly-contained roast that cooks swiftly and feeds a family, it’s the filet mignon of the other white meat world (with a much more reasonable price tag).


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