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Tuscan Soup with Beans
This Tuscan soup with beans is a hearty, budget-friendly weeknight dinner that comes together in just 30 minutes!
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 6 servings
Calories: 205 kcal
Course:
Soup
Cuisine:
Italian
Ingredients
- 2 tablespoons olive oil divided
- 2 shallots medium sized, diced
- 3 carrots medium sized, diced
- 2 celery stalks diced
- 3 teaspoons salt divided, adjust to taste
- 4 garlic cloves minced
- 4 cups vegetable broth
- 2 cups water
- 1 teaspoon red pepper flakes adjust to spice tolerance
- ½ teaspoon dried oregano powder substitute with Italian seasoning
- 2 cans cannellini beans 14.5 oz each, low-sodium preferred
- 1 cup kale substitute Swiss chard
- 1 teaspoon black pepper adjust to taste
For bouquet garni
- 1 bay leaf
- 2 sprigs parsley
- 2 sprigs thyme
Instructions
- Rinse the kale under running water thoroughly. Then, cut the leaves into into 1 inch wide pieces. Chop the stem finer (typically ¼" pieces) since they're tougher to cook. Set them aside separately.
- Drain and rinse the cannellini beans and set aside.
- Finely dice two shallots (or one medium onion), 3 medium-sized carrots and two stalks of celery.
- Heat one tablespoon of olive oil in a large Dutch oven or pot on medium heat. Add the diced shallots, carrots, celery and the chopped-up chard stalks and sauté for 3 to 4 minutes. Add one teaspoon of salt and sauté for another 3 minutes. Then, add minced garlic and sauté for 30 seconds until fragrant.
- Tie a bay leaf with two sprigs each of parsley and thyme to make a bouquet garni.
- Add three cups of broth, two cups of water, and the bouquet garni to the Dutch oven. Then, add another teaspoon of salt, a teaspoon of red pepper flakes, and half a teaspoon of dried oregano. Allow this to come to a boil. Then reduce the heat, add two cans of beans, and cook covered, for 8 to 10 minutes.
- Finally, add kale and let them wilt, covered, for 2-3 minutes. Add half a teaspoon of fresh black pepper. Taste and adjust seasoning and serve hot!
Cup of Yum
Notes
- You can add more broth or water if you want the soup to have more liquid. Or to make it creamier, you can smash up half a can of the cannellini beans to add more body to the soup!
- You can add more seasoning and adjust to your taste as desired.
- You can add vegan parmesan or nutritional yeast to give it more umami.
Nutrition Information
Calories
205kcal
(10%)
Carbohydrates
35g
(12%)
Protein
12g
(24%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
1915mg
(80%)
Potassium
725mg
(21%)
Fiber
11g
(44%)
Sugar
5g
(10%)
Vitamin A
14747IU
(295%)
Vitamin C
49mg
(54%)
Calcium
192mg
(19%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 205
% Daily Value*
| Calories | 205kcal | 10% |
| Carbohydrates | 35g | 12% |
| Protein | 12g | 24% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 1915mg | 80% |
| Potassium | 725mg | 15% |
| Fiber | 11g | 44% |
| Sugar | 5g | 10% |
| Vitamin A | 14747IU | 295% |
| Vitamin C | 49mg | 54% |
| Calcium | 192mg | 19% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.