Lunch

White Bean and Kale Soup with Parmesan

Name: White Bean and Kale Soup with Parmesan
Prep time: 20 min
Total time: 20 min
Yield: 2 servings
Ingredients: 480 g Cannellini beans, tinned and drained; 100 g Kale; 100 g Onion; 2 cloves, about 6 g Garlic; 200 g Chopped tomatoes, tinned; 10 g Olive oil; 600 ml Vegetable stock; 20 g Parmesan; One sprig Fresh rosemary; A pinch Chilli flakes

Cannellini beans, kale and tomato in a rosemary broth with parmesan grated over. Half the beans are crushed to thicken it. 24 g of protein a bowl.

Calories: 404kcal
Protein: 24g
Fat: 10g
Carbs: 51g

Per serving, makes 2. 20 minutes of work. Published 8 September 2026.

Allergens

Milk
Celery

Nearly every stock cube and pot lists celery. Home-made stock without it carries no flag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Cannellini beans, tinned and drained480 g
Two 400 g tins, drained. Drained weight.
Kale100 g
Onion100 g
Garlic2 cloves, about 6 g
Chopped tomatoes, tinned200 g
Olive oil10 g
Vegetable stock600 ml
Made up from a cube or a pot.
Parmesan20 g
Fresh rosemaryOne sprig
Chilli flakesA pinch

Method

Soften the chopped onion in the oil for eight minutes with the rosemary sprig, then add the sliced garlic and chilli flakes for one minute more.
Add the tomatoes, the beans and the stock. Simmer for ten minutes, then fish out the rosemary and crush about half the beans against the side of the pan with a spoon.
Strip the kale from its stalks, tear it in and cook for four minutes until it is soft but still dark green.
Serve with the parmesan grated over the top and black pepper.

Worth knowing

Crushing half the beans is what turns a thin broth into a soup. A blender does too much; the spoon is right.
The parmesan is 20 g between two bowls. Doubling it adds 40 kcal a bowl and is worth it if the beans came from a tin that tasted of nothing.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

This recipe is in the app.

Every recipe on this site is in Fuel8’s Recipes tab, with the same macros. Search it by name or ingredient, pick half a serving or two, and add it to a meal in one tap. Your own recipes sit beside them.

Download on the App Store

Or leave your name and email for new recipes and what we add next. No more than that.

This form is the website, not the app. Your name and email go to Grow More Services L.L.C-FZ, the company that builds Fuel8, and are stored in Mailchimp so we can email you about new recipes and what we add next. This list is separate from your optional Fuel8 account. Unsubscribe in one click, any time.

Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.