Description
This hearty Tuscan White Bean & Kale Soup is a comforting, protein-rich, and veggie-packed recipe that’s perfect for cold days or meal prepping. With simple ingredients and wholesome flavors, it comes together easily in one pot.
Ingredients
Scale
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 (15 oz) can white beans, drained and rinsed
- 4 cups low-sodium vegetable broth
- 2 cups water
- 1 (14.5 oz) can diced tomatoes (with juices)
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/4 teaspoon red pepper flakes (optional)
- 1 bunch kale, stems removed and leaves chopped
- 1 tablespoon lemon juice
- Salt and pepper, to taste
- Freshly grated Parmesan cheese, for serving (optional)
Instructions
- Heat olive oil in a large soup pot over medium heat.
- Add diced onion and sauté for 3–4 minutes until softened.
- Add garlic, carrots, and celery, and cook for another 3–4 minutes, stirring occasionally.
- Add the white beans, broth, water, and diced tomatoes to the pot.
- Stir in oregano, thyme, and optional red pepper flakes. Bring to a simmer.
- Let the soup simmer for 15–20 minutes to blend flavors.
- Add the chopped kale, cover, and cook for 5–7 more minutes until tender.
- Stir in lemon juice, then season with salt and pepper to taste.
- Optionally, blend 1–2 cups of soup for a creamier texture, then return to the pot.
- Serve hot, topped with grated Parmesan if desired.
Notes
- Spinach or chard can be substituted for kale.
- Use chicken broth for a non-vegetarian variation.
- Add sausage or pancetta to make it meatier.
- This soup freezes well for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 bowl (approx. 1.5 cups)
- Calories: 230
- Sugar: 5g
- Sodium: 380mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 7g
- Protein: 9g
- Cholesterol: 0mg
Keywords: Tuscan white bean kale soup, vegetarian soup recipe, Italian soup, one pot soup, healthy kale soup