Tuscan White Bean and Kale Soup
Hearty and filling, this Tuscan White Bean and Kale Soup is a meal-worthy dish to cook whenever you want a cozy, plant-based lunch or dinner. It’s filled with vegetables, protein-packed beans, and Italian herbs for satisfying flavor and texture. Prep it ahead of time or make a batch from scratch in less than an hour!
Servings 4 people
Calories 230kcal
Equipment
- Knife and cutting board
- Large pot
- blender or immersion blender
Ingredients
- 2 tablespoons olive oil
- 1 medium onion diced
- 2 medium carrots diced
- 2 ribs celery diced
- ½ teaspoon salt
- ¼ teaspoon pepper or to taste
- 1 medium shallot minced (optional)
- 6 cloves garlic minced
- 2 (15-ounce) cans cannellini beans drained and rinsed
- 2 tablespoons Italian seasoning
- 4 cups vegetable broth
- 3 cups chopped kale (1-pound bunch lacinato kale)
Optional for serving:
- Freshly grated parmesan cheese
- Crushed red pepper flakes
- Fresh bread
Instructions
- Add oil to a large pot over medium-high heat. Stir in onion, carrot, and celery, salt, and pepper, and cook, stirring occasionally, 5 minutes, or until onions are translucent. Stir in shallot (if using) and garlic and cook 2 minutes, or until fragrant. Stir in cannellini beans and Italian seasoning and stir until evenly mixed. Pour in broth, bring to a boil over high heat, and then reduce heat to low and simmer 10 minutes.
- Transfer about half of the soup to a blender and blend on high for 30 seconds, or until smooth. (You can also blend about half of the soup in the pot with an immersion blender.) Pour blended soup back into the pot and stir until evenly mixed. Stir in kale and cook 4 minutes, or until tender.
- Serve with parmesan cheese, crushed red pepper flakes, and fresh bread if desired. Enjoy!
Notes
- Vegan and dairy free: omit parmesan cheese or substitute vegan parmesan cheese or nutritional yeast.
- Vegetarian: use vegetarian parmesan cheese.
- Gluten free: Serve with gluten-free bread.
- Storage: Store in an airtight container and refrigerate for up to five days or store in a freezer-safe container and freeze for up to three months. Thaw overnight in the refrigerator.
- Reheating: Reheat in a pot over low-medium heat on the stove, stirring often, until warmed through. Or reheat in the microwave in 30 second intervals, stirring in between, until warm.
- Nutrition facts are estimates only and do not include optional ingredients for serving.
Nutrition
Serving: 0.25recipe | Calories: 230kcal | Carbohydrates: 36g | Protein: 10g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1572mg | Potassium: 390mg | Fiber: 11g | Sugar: 6g | Vitamin A: 10669IU | Vitamin C: 53mg | Calcium: 277mg | Iron: 5mg