There’s just something about a warm bowl of soup, isn’t there? It’s like a hug in a bowl, especially on those chilly evenings when you just want to curl up on the couch. And when that soup is actually good for you? Even better! That’s where this Healthy Tuscan White Bean & Kale Soup comes in. Seriously, it’s SO easy to make, packed with all sorts of good-for-you stuff, and tastes absolutely amazing. I whipped up a batch last week, and even my picky eater loved it! You won’t believe how much flavor we pack into this simple, healthy soup.
Why You’ll Love This Healthy Tuscan White Bean & Kale Soup
Okay, seriously, why *won’t* you love it? But, if you need convincing, here’s the deal:
- It’s crazy quick to make – like, weeknight dinner quick!
- It’s packed with nutrients. We’re talking kale, beans… the good stuff!
- It’s totally vegan-friendly. And even if you’re not vegan, trust me, you won’t miss the meat.
- Gluten-free? You got it! Just serve with your favorite gluten-free bread (or skip the bread!).
- And the best part? It’s unbelievably flavorful. Tuscan flavors for the win!
Ingredients for Your Healthy Tuscan White Bean & Kale Soup
Alright, let’s gather our goodies! Here’s what you’ll need to make this amazing Healthy Tuscan White Bean & Kale Soup. Don’t worry if you don’t have *everything* – we can always make substitutions (more on that later!). Just try to get as close as you can. It’s all about having fun, right?
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 medium carrots, diced
- 2 ribs celery, diced
- ½ teaspoon salt
- ¼ teaspoon pepper (or more, to taste!)
- 1 medium shallot, minced (optional, but SO good!)
- 6 cloves garlic, minced
- 2 (15-ounce) cans cannellini beans, drained and rinsed (important!)
- 2 tablespoons Italian seasoning
- 4 cups vegetable broth
- 3 cups chopped kale (from a 1-pound bunch of Lacinato kale – that’s the curly kind!)
And for serving (totally optional, but highly recommended):
- Freshly grated parmesan cheese
- Crushed red pepper flakes
- Fresh bread (for dunking, of course!)
Notes on Key Ingredients in Healthy Tuscan White Bean & Kale Soup
Okay, a quick word on why these ingredients are rockstars! The cannellini beans give the soup a creamy texture and a boost of protein and fiber. The kale? Well, it’s kale! Super good for you, packed with vitamins. And that Italian seasoning? That’s where all that Tuscan flavor comes from! If you don’t have cannellini beans, you could try Great Northern beans, or even chickpeas. Spinach works instead of kale, too!
How to Make Healthy Tuscan White Bean & Kale Soup: Step-by-Step Instructions
Okay, here comes the fun part! Let’s get cooking and make this amazing Healthy Tuscan White Bean & Kale Soup. Don’t worry, it’s easier than you think. Just follow these steps, and you’ll be enjoying a warm, comforting bowl in no time!
Preparing the Base for Your Healthy Tuscan White Bean & Kale Soup
First, grab a large pot and put it over medium-high heat. Drizzle in the olive oil. Once the oil is hot, toss in your diced onion, carrots, and celery. Sprinkle with the salt and pepper. Cook it all, stirring now and then, for about 5 minutes, or until the onions look translucent. That’s when you know they’re ready!
Adding Flavor and Body to the Healthy Tuscan White Bean & Kale Soup
Now, stir in that minced shallot (if you’re using it – and I highly recommend it!). Add the minced garlic too. Cook for another 2 minutes, until everything smells amazing. Careful not to burn the garlic! Next, stir in those drained and rinsed cannellini beans and the Italian seasoning. Make sure everything is evenly mixed. This is where the magic starts to happen!
Simmering and Blending Your Healthy Tuscan White Bean & Kale Soup
Pour in the vegetable broth and bring the soup to a boil over high heat. Once it’s boiling, turn the heat down to low, and let it simmer for about 10 minutes. Now, for the creamy texture! Carefully transfer about half of the soup to a blender and blend on high for about 30 seconds, until smooth. You can also use an immersion blender right in the pot! (Careful, it splatters!).
Finishing Your Healthy Tuscan White Bean & Kale Soup
Pour the blended soup back into the pot and stir it all together. Add the chopped kale and cook for about 4 minutes, or until the kale is tender. And that’s it! You’re ready to serve your delicious Healthy Tuscan White Bean & Kale Soup!
Tips for the Best Healthy Tuscan White Bean & Kale Soup
Want to take your soup to the next level? Here are my secrets! First, don’t overcook the kale – nobody likes mushy kale! Four minutes is usually perfect. Also, taste and adjust the seasoning! Does it need more salt? A pinch of red pepper flakes? Trust your tastebuds! And for the best flavor, use a really good quality vegetable broth. Oh, and if you want a thicker soup, just blend a little more of it!
Variations on This Healthy Tuscan White Bean & Kale Soup Recipe
Okay, so you’ve made the basic soup – awesome! Now, let’s get creative! One of my favorite things to do is add a can of diced tomatoes – it gives it a little extra zing. Or, try using different kinds of kale! Dinosaur kale (lacinato) is my go-to, but curly kale works great too. You could also throw in some extra herbs, like rosemary or thyme. Play around with it and see what you like!
Frequently Asked Questions About Healthy Tuscan White Bean & Kale Soup
Got questions? I’ve got answers! Here are a few things people often ask me about this Healthy Tuscan White Bean & Kale Soup. Don’t be shy – if you have others, just ask in the comments!
Can I make Healthy Tuscan White Bean & Kale Soup in a slow cooker?
You bet! Just toss everything (except the kale) into your slow cooker, cook on low for 6-8 hours, then stir in the kale for the last 30 minutes. Easy peasy!
Is Healthy Tuscan White Bean & Kale Soup suitable for freezing?
Yep! This soup freezes like a dream. Just let it cool completely, then pop it into freezer-safe containers. It’ll keep for a good 2-3 months. Thaw it overnight in the fridge, then reheat. Perfect for meal prepping!
Can I use dried beans instead of canned in this Healthy Tuscan White Bean & Kale Soup?
Absolutely! You’ll need about 1 cup of dried cannellini beans. Soak them overnight, then cook them until tender before adding them to the soup. It takes a little longer, but it’s totally worth it!
How can I make this Healthy Tuscan White Bean & Kale Soup spicier?
Easy! Add a pinch (or a LOT) of crushed red pepper flakes. You could also use a spicier Italian sausage (if you’re not vegan, of course!). Or, a dash of your favorite hot sauce works wonders, too!
Storing and Reheating Your Healthy Tuscan White Bean & Kale Soup
Got leftovers? Lucky you! This soup keeps great. Just pop it in an airtight container and stick it in the fridge. It’ll be good for up to 5 days. When you’re ready to eat, you can reheat it on the stove over low heat, or just zap it in the microwave. Easy peasy!
Nutritional Information for Healthy Tuscan White Bean & Kale Soup
Okay, quick note: nutrition info can vary *a lot* depending on the brands you use and all that. So, just keep in mind these are estimates!
Enjoyed This Healthy Tuscan White Bean & Kale Soup?
Awesome! If you loved this Healthy Tuscan White Bean & Kale Soup as much as I do, please leave a comment below or give the recipe a star rating! I’d love to hear what you think!
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Delicious Healthy Tuscan White Bean & Kale Soup Recipe
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: Tuscan
- Diet: Vegan
Description
This Healthy Tuscan White Bean & Kale Soup is a hearty and flavorful dish packed with nutrients. It’s easy to make and perfect for a comforting meal.
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 Size: 0.25 recipe
- Calories: 230kcal
- Sugar: 6g
- Sodium: 1572mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 11g
- Protein: 10g
- Cholesterol: 0mg
