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

Cook this free in the appFree. No download, no account. The screen stays awake and each step can run its own timer.

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.

Cook this free in the appCooking it now? The app keeps the screen awake and times each step. Free, nothing to install.

Keep this recipe

Prints the ingredients and method only.

The Italian Kitchen 30 recipes from this kitchen in one printable PDF. $5, no account.

Questions

How much time should I plan for Tuscan White Bean and Kale Soup?

As written, 45 minutes: 15 of prep and 30 of cooking. The longest single stretch is step 3 (15 minutes): "Bring to a boil, then reduce heat and simmer for 15 minutes."

How do I know when Tuscan White Bean and Kale Soup is done?

Go by the cues in the method rather than the clock. Step 5: cook until wilted and tender.

Can I use dried beans instead of canned in Tuscan White Bean and Kale Soup?

Yes. One 15-ounce can is about one and a half cups of cooked beans, which comes from a generous half cup dried. Soak them overnight and simmer until tender before you start the recipe. As written, the entry for Tuscan White Bean and Kale Soup uses 2 cans cannellini beans (15 oz), drained, rinsed.

How much protein is in Tuscan White Bean and Kale Soup?

One serving (the recipe makes 6) has 12 g of protein in about 240 calories, alongside 26 g carbohydrate and 6 g fat, plus 5 g fiber and 480 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein soup collection.

How long does Tuscan White Bean and Kale Soup keep?

Refrigerate Tuscan White Bean and Kale Soup for 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.

Serve it with

Cook this free in the app

Textual Chef is 4,544 plain-text recipes, free to read and free to cook from. No account, no paywall, no ads, no life stories. Open this one in the app and each quantity sits inside the step that uses it, so you read once and cook.

Every recipe is curated or public-domain sourced, written to one template and checked before it publishes. Nothing here is a scraped blog post.

Cook this free in the appNo download needed. It opens in your browser. The kitchen tools (planner, shopping list, pantry, import) are $5.33 a month billed annually; the first 30 days are free.