Tuscan White Bean and Kale Soup

Name: Tuscan White Bean and Kale Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 6 servings
Cuisine: Italian
Ingredients: 2 tbsp olive oil; 1 large yellow onion, diced; 2 medium carrots, diced; 2 celery stalks, diced; 4 garlic cloves, minced; 2 tbsp tomato paste; 1 can canned no-salt-added diced tomatoes; 2 cans cannellini beans (15 oz), drained, rinsed; 4 cups low-sodium vegetable broth; 1 sprig fresh rosemary, finely chopped; 4 cups curly kale, stems removed, torn; 1/2 tsp black pepper, freshly ground; 2 tsp fresh lemon juice

A hearty Italian country soup of creamy cannellini beans, wilted kale, aromatics, and rosemary simmered in a light tomato broth. Naturally low in sodium and packed with fiber and plant-based protein.

45 minEasyServes 6240 cal/serving

ItalianSoupStovetopDASHVeganMediterraneanHigh ProteinHigh FiberGluten-FreeDairy-FreeEgg-FreeNut-FreeSoy-FreeAlcohol-FreeCorn-Free

Ingredients

2 tbsp olive oil
1 large yellow onion, diced
2 medium carrots, diced
2 celery stalks, diced
4 garlic cloves, minced
2 tbsp tomato paste
1 can canned no-salt-added diced tomatoes
2 cans cannellini beans (15 oz), drained, rinsed
4 cups low-sodium vegetable broth
1 sprig fresh rosemary, finely chopped
4 cups curly kale, stems removed, torn
1/2 tsp black pepper, freshly ground
2 tsp fresh lemon juice

Instructions

1

Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 large diced yellow onion, 2 medium diced carrots, and 2 diced celery stalks. Cook, stirring occasionally, for 6 to 8 minutes until softened.
2

Add 4 minced garlic cloves and 2 tbsp tomato paste and cook for 1 minute, stirring constantly.
3

Stir in 1 can canned no-salt-added diced tomatoes, 2 cans drained, rinsed cannellini beans (15 oz), 4 cups low-sodium vegetable broth, and 1 sprig finely chopped fresh rosemary. Bring to a boil, then reduce heat and simmer for 15 minutes.
4

Using the back of a spoon or a potato masher, lightly mash some of the beans against the side of the pot to thicken the broth.
5

Add 4 cups stems removed, torn curly kale and cook for 5 minutes until wilted and tender.
6

Stir in 2 tsp fresh lemon juice and season with 1/2 tsp freshly ground black pepper. Taste and add more lemon juice if desired. Serve hot.

Questions

How long does Tuscan White Bean and Kale Soup keep?

Refrigerate it up to four days, or freeze it in portions for up to three months. Reheat gently on the stovetop with a splash of water or stock to loosen it.

Can I halve or double Tuscan White Bean and Kale Soup?

Yes. As written it serves 6. Every ingredient in this entry carries precomputed half and double quantities, and the app's batch dial rewrites them inside each step. When doubling on the stovetop, use your widest pan or work in two batches so the food sears instead of steaming.

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