Servings
Font
Back
0 from 12 votes

Tuscan White Bean Soup [With Kale]

Rustic one-pot Tuscan white bean soup is mega-cozy, comforting, nourishing, and loaded with flavor – In just 40 minutes with white beans, veggies, and kale!

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4 - 6
Calories: 233 kcal
Course: Soup
Cuisine: Italian

Ingredients

  • 3 tablespoons of olive oil
  • 1 large yellow onion diced
  • 5 cloves garlic minced
  • 2 large carrots diced
  • 2 celery stalks diced
  • ¼ teaspoon Italian seasoning
  • 2 tablespoons of tomato paste
  • 4 cups of water
  • 2 low-sodium vegetable bouillon cubes
  • 3 (15-ounce) cans of cannellini beans drained and rinsed
  • 1 teaspoon salt or to taste
  • ¼ teaspoon black pepper or to taste
  • 3 cups of kale stems removed and chopped
  • 1 lemon (optional)
  • parsley to garnish (optional)

Instructions

    Cup of Yum
  1. Over medium-high heat, heat the oil in a large pot with a lid. Add the onion, garlic, carrots, and celery. Sauté for 5 minutes.
  2. Add in the Italian seasoning and stir for 20 seconds.
  3. Add the tomato paste and mix for another 20 seconds.
  4. Add the water, vegetable bouillon cubes, beans, salt, and pepper. Mix well, bring to a boil, cover with the lid, and lower the heat to a simmer for 20 minutes.
  5. Once the 20 minutes have passed, turn off the heat, uncover, and blend 2 cups of soup. Pour the blended soup back into the pot and mix well.
  6. Add the kale and juice of one lemon if using. Mix well, cover with the lid, and allow the soup's heat to wilt the kale for 5 minutes.
  7. Serve and optionally garnish with parsley.

Notes

  • Don’t speed up the sauté steps: This brings out the flavor of the various ingredients and deepens the flavor.
  • Likewise, don’t rush the simmer: The longer it simmers, the deeper and more melded the flavors. This soup tastes even better on day two!
  • To adjust the consistency: You decide how much (if any) of the soup to blend for a thin and brothy or thick and creamy cannellini bean soup. I prefer it creamy, but with plenty of chunky bits.
  • To make it oil-free: Use ¼ cup broth to sauté the vegetables instead.

Nutrition Information

Calories 233kcal (12%) Carbohydrates 30g (10%) Protein 8g (16%) Fat 12g (18%) Saturated Fat 2g (10%) Polyunsaturated Fat 1g Monounsaturated Fat 8g Sodium 1263mg (53%) Potassium 372mg (11%) Fiber 9g (36%) Sugar 5g (10%) Vitamin A 7813IU (156%) Vitamin C 38mg (42%) Calcium 153mg (15%) Iron 3mg (17%)

Nutrition Facts

Serving: 4- 6

Amount Per Serving

Calories 233

% Daily Value*

Calories 233kcal 12%
Carbohydrates 30g 10%
Protein 8g 16%
Fat 12g 18%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 8g 40%
Sodium 1263mg 53%
Potassium 372mg 8%
Fiber 9g 36%
Sugar 5g 10%
Vitamin A 7813IU 156%
Vitamin C 38mg 42%
Calcium 153mg 15%
Iron 3mg 17%

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