Have you ever wondered why Tuscan White Bean & Kale Soup is not only a satisfying meal but also a powerhouse of nutrients? In a world where quick and processed foods dominate, this traditional dish offers a comforting and hearty alternative that’s packed with flavor and health benefits. Let’s dive into this delightful recipe that not only warms your soul but can also reduce your weekly cooking time and improve your health.

Ingredients Needed

To make the best Tuscan White Bean & Kale Soup, you’ll need the following ingredients:

• 1 can (15 oz) white beans: Provide protein and fiber, perfect for keeping you full.
• 4 cups vegetable broth: Adds depth and richness; opt for low-sodium for a healthier option.
• 2 cups chopped kale: This superfood is rich in vitamins A, C, and K.
• 1 onion (chopped): Offers flavor and sweetness to the soup.
• 2 cloves garlic (minced): Packed with antioxidants and adds a fragrant touch.
• 2 carrots (diced): Bring a natural sweetness and great color.
• 2 stalks celery (diced): Adds crunch and another layer of flavor.
• 1 teaspoon dried thyme: Enhances the dish with earthiness.
• 1 teaspoon dried oregano: Offers a subtly spicy aroma.
• Salt and pepper to taste: Essential for balancing flavors.
• 2 tablespoons olive oil: A heart-healthy fat that adds richness.
• 1 tablespoon lemon juice: Brightens the flavors and adds a zing.

Substitutions: You can substitute white beans with chickpeas, or use spinach instead of kale for different flavors and textures.

Timing

Making your Tuscan White Bean & Kale Soup is an efficient task, taking only about 30 minutes in total! This is significantly less time compared to many other soup recipes, offering a delicious homemade option without the lengthy cooking hours.

• Preparation Time: 10 minutes
• Cooking Time: 20 minutes
• Total Time: 30 minutes

How to Make Tuscan White Bean & Kale Soup

Making this soup is as delightful as enjoying it! Follow these steps for a delicious homemade experience:

Step 1: Sauté the Vegetables

In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the chopped onions, diced carrots, and celery. Sauté for about 5 minutes until they become tender and fragrant.

Step 2: Add Aromatics

Stir in 2 minced garlic cloves along with the 1 teaspoon each of thyme and oregano. Cook for an additional minute until the garlic becomes aromatic, ensuring the flavors infuse properly.

Step 3: Introduce Liquids

Add the 4 cups of vegetable broth and 1 can of drained and rinsed white beans into the pot. Bring everything to a boil, allowing the ingredients to meld together beautifully.

Step 4: Let It Simmer

Once boiling, reduce the heat and let your soup simmer for 10 minutes. This step is key to developing intense flavors.

Step 5: Add the Kale

Stir in the 2 cups of chopped kale and cook for an additional 5 minutes, or until the kale has wilted perfectly.

Step 6: Season and Serve

Finally, season your soup with salt, pepper, and a tablespoon of lemon juice to taste. Serve hot, and enjoy this comforting bowl of warmth!

Nutritional Information

Each serving of Tuscan White Bean & Kale Soup packs a nutritional punch! Here’s a general breakdown per serving:

• Calories: 200
• Protein: 10g
• Carbohydrates: 30g
• Fiber: 8g
• Fat: 5g
• Vitamins: High in vitamins A, C, K, and various B vitamins.

These values might vary, but this soup is generally low in calories and high in nutrients, making it an excellent choice for any meal.

Healthier Alternatives For Tuscan White Bean & Kale Soup

For those looking to enhance their Tuscan White Bean & Kale Soup’s nutritional profile, consider these alternatives:

• Use quinoa instead of beans: For extra protein and a unique texture.
• Add more vegetables: Such as zucchini or bell peppers for added nutrients.
• Opt for a gluten-free broth: For those with gluten sensitivities.

Serving Suggestions

Serve your Tuscan White Bean & Kale Soup with a side of crusty whole-grain bread or over a bed of brown rice for a heartier meal. Garnish with fresh parsley or basil for an aromatic touch that enhances presentation and flavor. A splash of chili oil can also add a delightful kick!

Common Mistakes To Avoid

1. Not sautéing long enough: This step enhances flavor development.
2. Overcooking the kale: It should be wilted but vibrant.
3. Skipping seasoning: Always taste and adjust seasoning before serving.

Storing Tips For Tuscan White Bean & Kale Soup

Leftover soup can be stored in an airtight container in the refrigerator for up to 4 days. If you want to keep it longer, freeze it for up to 3 months. To reheat, simply thaw overnight in the fridge and warm on the stove, adding a splash of vegetable broth if it’s too thick.

Conclusion

In summary, Tuscan White Bean & Kale Soup is a nutritious, comforting option that is quick to prepare and rich in flavor. Perfect for a weeknight dinner or meal prep, this recipe offers a satisfying experience that you’ll want to enjoy over and over again.

Take a moment to try this recipe, and don’t forget to share your thoughts or variations in the comments below!

Frequently Asked Questions

What beans can I substitute in this recipe?

You can use kidney beans, chickpeas, or lentils as excellent substitutes for white beans.

Can I make this soup in a slow cooker?

Yes! Simply sauté the vegetables, then add everything to a slow cooker and cook on low for 6-8 hours.

Is this soup vegan?

Yes, this Tuscan White Bean & Kale Soup is entirely plant-based and suitable for vegans!

Dive into this culinary adventure and enjoy the wholesome goodness of this delightful soup!

Tuscan White Bean & Kale Soup

• Author: linda
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: Italian
• Diet: Vegan

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Description

A comforting and nutritious soup packed with flavor, featuring white beans and kale.

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Ingredients

Scale 1x2x3x

• 1 can (15 oz) white beans
• 4 cups vegetable broth
• 2 cups chopped kale
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 stalks celery, diced
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1 tablespoon lemon juice

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Instructions

1. In a large pot, heat olive oil over medium heat. Add chopped onions, diced carrots, and celery. Sauté for about 5 minutes until tender.
2. Stir in minced garlic, thyme, and oregano. Cook for an additional minute until aromatic.
3. Add vegetable broth and drained white beans to the pot. Bring to a boil.
4. Reduce heat and let the soup simmer for 10 minutes.
5. Stir in chopped kale and cook for an additional 5 minutes.
6. Season with salt, pepper, and lemon juice to taste. Serve hot.

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Notes

Leftover soup can be stored in an airtight container in the refrigerator for up to 4 days, or frozen for up to 3 months.

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Nutrition

• Serving Size: 1 serving
• Calories: 200
• Sugar: 2g
• Sodium: 400mg
• Fat: 5g
• Saturated Fat: 0.5g
• Unsaturated Fat: 4g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 8g
• Protein: 10g
• Cholesterol: 0mg

Keywords: soup, vegan, healthy, beans, kale, comfort food, quick meal