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Tuscan Kale Soup Recipe

This Tuscan Kale Soup is a big pot of vegetables cooked in vegetable stock to perfection and served with a loaf of crusty bread on the side. Vegan and gluten-free, this Kale and Cabbage Soup recipe is worth putting on rotation for a healthy and filling dinner ideal for cold winter evenings.

Prep Time
15 mins
Cook Time
15 mins
Total Time
50 mins
Servings: 6 servings
Calories: 210 kcal
Course: Soup
Cuisine: Italian

Ingredients

For the Soup:
  • 2 tablespoons olive oil
  • 1 large onion chopped
  • 2 medium carrots peeled and chopped
  • 4 stalks of celery rinsed and chopped
  • 1 tablespoon tomato paste
  • 2 cloves of garlic peeled and minced
  • 1 cup cabbage sliced thinly
  • 4 small yukon gold potatoes unpeeled and diced into small cubes
  • 1 can 15 oz. can diced tomatoes
  • ½ tablespoon kosher salt
  • ½ teaspoon black pepper freshly ground
  • 5 cups vegetable broth or chicken stock for a non vegetarian option
  • 1 bunch Tuscan kale rinsed and leaves torn
  • 1 can Cannelini Beans (15 oz) drained and rinsed
To Serve:
  • Italian parsley
  • ½ cup Parmesan Cheese shredded (optional)

Instructions

    Cup of Yum
  1. Heat olive in a heavy bottom large pot or a large dutch oven on medium heat. Add in onion, carrot, and celery. Saute, stirring frequently, until translucent, 7-8 minutes.
  2. Stir in the tomato paste and cook until dissolved. Add in the garlic and cook until fragrant, 30 seconds or so.
  3. Stir in the cabbage, tomatoes, potatoes, and salt and pepper.
  4. Pour in the vegetable stock. Bring it to a boil, turn down the heat to medium-low and let it simmer, until potatoes are cooked, 20-25 minutes.
  5. Stir in the kale leaves and beans and cook for another 5-7 minutes until kale is wilted and beans are warmed through.
  6. When ready to serve, ladle into bowls, garnish with chopped parsley, and serve along with crusty bread, if preferred.

Notes

  • : This soup is easy to store and reheat throughout the week for lunch and dinner. Allow the soup to come to room temperature before transferring it into an airtight container. Store in the refrigerator for 3-4 days and reheat as needed.
  • : You can freeze the leftover soup for up to 1 month and reheat it for meals as needed. Allow the soup to come to room temperature before transferring it to an airtight container for the freezer.
  • Storage: This soup is easy to store and reheat throughout the week for lunch and dinner. Allow the soup to come to room temperature before transferring it into an airtight container. Store in the refrigerator for 3-4 days and reheat as needed.
  • Freeze: You can freeze the leftover soup for up to 1 month and reheat it for meals as needed. Allow the soup to come to room temperature before transferring it to an airtight container for the freezer.
  • Thaw: Before reheating frozen soup, transfer it to the refrigerator the night before and allow it to thaw. To reheat, simply warm it on the stove or in the microwave.

Nutrition Information

Serving 1g Calories 210kcal (11%) Carbohydrates 31g (10%) Protein 7g (14%) Fat 7g (11%) Saturated Fat 2g (10%) Polyunsaturated Fat 1g Monounsaturated Fat 4g Cholesterol 6mg (2%) Sodium 1648mg (69%) Potassium 802mg (23%) Fiber 5g (20%) Sugar 7g (14%) Vitamin A 4976IU (100%) Vitamin C 45mg (50%) Calcium 179mg (18%) Iron 2mg (11%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 210

% Daily Value*

Serving 1g
Calories 210kcal 11%
Carbohydrates 31g 10%
Protein 7g 14%
Fat 7g 11%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 4g 20%
Cholesterol 6mg 2%
Sodium 1648mg 69%
Potassium 802mg 17%
Fiber 5g 20%
Sugar 7g 14%
Vitamin A 4976IU 100%
Vitamin C 45mg 50%
Calcium 179mg 18%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.