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)

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  • 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

What is the best thickening agent for potato soup? ›

Cornstarch. Cornstarch is a very effective thickener, and a little bit can go a long way.

Why isn't my potato soup creamy? ›

Why isn't my potato soup creamy? Most creamy soups require you to add dairy of some sort into it. If you're finding your soup is too thin adding milk, add in cream instead, or whole milk.

Should you soak potatoes in water before making soup? ›

Soaking potatoes in water helps remove excess starch. Excess starch can inhibit the potatoes from cooking evenly as well as creating a gummy or sticky texture on the outside of your potatoes. Cold water is used because hot water would react with the starch activating it, making it harder to separate from the potatoes.

What makes potato soup gummy? ›

"Because you can taste the glue-iness in the texture. See how it's a little sticky and gooey on your tongue? That's because when you blend potatoes, it causes swollen starch granules to burst, which makes the whole thing sticky, like melted cheese or dough."

Which onions are best for soup? ›

When you are sauteing onions to build flavor as a base for your dish (soup, tomato sauce, you name it), the yellow onion is your friend. That being said, white onions are a totally acceptable substitute for yellow, especially if you're cooking them.

Which potatoes hold up best in soup? ›

ANSWER: Waxy potatoes or those called boiling potatoes stand up well in soups and stews.

What happens if you don't soak potatoes? ›

The main reasons to cut the potatoes and pre-soak in water are: To allow the excess starches and sugars to be removed from the outer surface of the fry strips AND to keep the potatoes from browning prematurely from exposure to air. Covering in water helps the potato from turning a dark color.

What happens if you don't remove starch from potatoes? ›

Starch rich potatoes usually turn soft and crumbly, while frying or baking. So, if you are making delicacies wherein you want the potatoes to be crispy and crunchy, then removing starch is the best way to keep your wafers, fries, crispy potatoes, hash browns crisp and delicious.

How do I add flavor to bland potato soup? ›

Once the potatoes are nice and soft, stir in the cheddar cheese and Greek yogurt (or sour cream), salt, pepper and cooked bacon bits. Taste and season with extra salt and pepper, if needed.

Can I use instant potato flakes to thicken potato soup? ›

Yes. Incredibly effective? You bet. This trick works because the instant mashed potatoes are naturally starchy and therefore are similar in form to other commonly used thickeners, such as cornstarch, only without the clumps.

How do you keep potatoes from getting mushy in potato soup? ›

How do you keep potatoes from getting mushy in soup? Keeping the skins on your potatoes will help. Also key to remember is that when chopping the potatoes, the smaller they are the faster they will cook. So, don't be afraid to cut them a little on the larger side than you normally would.

Is cornstarch or flour better for thickening soup? ›

It's important to note that cornstarch has twice the thickening power of flour. If you need to substitute cornstarch to thicken liquid in a recipe that calls for ¼ cup (four tablespoons) flour, you only need two tablespoons cornstarch.

Is cornstarch or potato starch better for thickening? ›

Potato starch has a lower gelatinization temperature than cornstarch, meaning it can thicken liquids faster when exposed to heat. If not fully cooked, cornstarch tends to leave behind residual, well, starchiness, whereas potato starch gives sauces a glossier, silkier texture.

Does cream cheese thicken up potato soup? ›

Cream cheese can be a delicious and tangy thickener for mashed potatoes so it stands to reason that it can also be used to add body to your favorite silky potato soup recipes — right? The answer is yes. It only works well if you do it carefully, though.

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