Tuscan White Bean and Kale Soup

Tuscan White Bean and Kale Soup is a cozy, veggie-forward dish that hits all the right notes: creamy yet light, packed with plant-protein and greens, and easy enough for a weeknight dinner. Using cannellini beans and lacinato (Tuscan) kale, this recipe offers comfort without heaviness. With the olive oil sauté, aromatic vegetables, and Italian seasoning, you’ll feel like you’re enjoying a rustic meal in Tuscany. Let’s dive into the details and see why this one’s a keeper.

Why You’ll Love This Recipe

You’ll love this Tuscan White Bean and Kale Soup because:

• It delivers rich flavor with minimal fuss – the sautéed onion, carrot, celery, garlic and Italian herbs build a deep base.
• It’s nutritious and satisfying – thanks to the beans (protein + fiber) and kale (vitamins A, K, C and minerals).
• It’s versatile – whether you keep it vegan/vegetarian or add a little shaved Parmesan for extra richness.
• It reheats beautifully and works as meal-prep – you can make a big batch, freeze portions, and have a comforting bowl ready when you’re busy.

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 (from ~1-pound bunch of lacinato kale)
• Optional for serving:
  • Freshly grated Parmesan cheese
  • Crushed red pepper flakes
  • Fresh bread

Step-by-Step: How to Make Tuscan White Bean and Kale Soup

1. Add the olive oil to a large pot over medium-high heat. Stir in the onion, carrot, celery, salt and pepper. Sauté for approximately 5 minutes, stirring occasionally, until the onion softens and becomes translucent.
2. Add the minced shallot (if using) and garlic, and cook for about 2 more minutes, just until the mixture becomes fragrant.
3. Add the cannellini beans and the Italian seasoning. Stir until well mixed with the vegetables.
4. Pour in the vegetable broth. Bring the mixture to a boil over high heat, then reduce the heat to low and simmer for about 10 minutes.
5. Transfer about half of the soup to a blender and blend on high for ~30 seconds (or use an immersion blender in-pot) until smooth. Pour the blended portion back into the pot and stir until evenly mixed. This step gives the soup a creamy body without needing cream.
6. Stir in the chopped kale and cook for about 4 minutes, or until the kale is tender but still bright green.
7. Serve hot. Top with freshly grated Parmesan, a sprinkle of crushed red pepper flakes, and pair with fresh bread if desired. Enjoy!

Helpful Tips

• When sautéing the onion, carrot and celery, don’t rush: letting them soften well builds flavor.
• Use high-quality vegetable broth or homemade if you have it — since the liquid is a major component, it pays to have good flavor here.
• When blending half the soup, be careful if you’re using a stovetop-blender (vent the top, start slow) or prefer an immersion blender to avoid splatter.
• Taste after adding kale and adjust seasoning — you may want a little extra salt or pepper.
• If you like more texture, you can skip the blending step (or blend less) and leave more whole beans and vegetables.
• If you like it spicier, add the red pepper flakes either at the end of cooking or at the table.
• Leftovers thicken up — you may want to add a splash of broth or water when reheating to loosen the consistency.

Substitutions And Variations

• Greens swap: Use curly kale, Swiss chard, or spinach instead of lacinato kale.
• Bean variation: Great northern, white kidney, or navy beans also work well.
• Make it vegan/vegetarian: Omit Parmesan or use vegan Parmesan or nutritional yeast.
• Make it richer: Add a splash of cream or top with extra cheese.
• Add meat: Stir in cooked sausage or bacon if not keeping vegetarian.
• Spice it up: Use sun-dried tomatoes, roasted red peppers, or smoked paprika.
• Texture control: Blend more for a thicker texture, or skip blending for a brothier finish.

Storage Instructions

• Refrigerator: Store in an airtight container for up to 5 days.
• Freezer: Freeze in containers for up to 3 months.
• Reheating: Reheat gently on the stove or in the microwave, adding a splash of water or broth if thickened.
• Tip: Thaw frozen soup overnight in the fridge before reheating.

Nutritional Information

This soup offers around 250–350 calories per serving, depending on size and toppings. Expect about 13g of fiber and 17g of plant-based protein, plus high levels of vitamins A, K, and C from the kale. The olive oil contributes healthy fats, and the beans provide both protein and complex carbohydrates. A wholesome, filling choice for lunch or dinner.

Serving Suggestions

• Serve with crusty bread or garlic toast.
• Drizzle with olive oil or lemon juice for brightness.
• Offer Parmesan and red pepper flakes on the side.
• Pair with a simple side salad or roasted vegetables.
• Reheat and brighten leftovers with lemon or herbs.

Frequently Asked Questions About Tuscan White Bean and Kale Soup

Can I make this gluten-free?
Yes — the base recipe is naturally gluten-free, just use certified gluten-free broth and pair with gluten-free bread.

My kale is tough — what can I do?
Remove thick stems, chop it finely, and cook just a few minutes to soften without overcooking.

Can I freeze this soup?
Yes! It freezes beautifully and reheats well. Thaw overnight and reheat gently.

Why blend half the soup?
Blending adds body and creaminess without needing dairy or flour, while leaving some texture intact.

Can I add other veggies or proteins?
Definitely — potatoes, tomatoes, or cooked meat like sausage or chicken can be added.

How many servings does this make?
This recipe yields about 4 to 6 servings, depending on portion size.

Is it meal prep friendly?
Yes, store in fridge or freezer for quick meals later.

Final Thoughts

Thank you for giving this Tuscan White Bean and Kale Soup recipe your time! I’m genuinely thrilled by how easy it is to pull together yet how satisfying and flavorful the result is. From the creamy body provided by blended beans to the pop of leafy greens from kale, this dish strikes a perfect balance of ease and taste. I hope you enjoy every spoonful, whether you’re serving it up for a cozy solo dinner, feeding family and friends, or prepping ahead for the week. Happy cooking.

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Tuscan White Bean and Kale Soup

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• Author: lisa
• Total Time: 30 minutes
• Yield: 4–6 servings 1x

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Description

Tuscan White Bean and Kale Soup is a hearty, plant-based soup made with cannellini beans, lacinato kale, and vegetables. It’s rich, flavorful, and perfect for weeknight dinners or meal prep.

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Ingredients

Scale 1x2x3x

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 (from ~1-pound bunch of lacinato kale)

Optional: Parmesan, red pepper flakes, bread

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Instructions

• Add the olive oil to a large pot over medium-high heat. Stir in the onion, carrot, celery, salt and pepper. Sauté for approximately 5 minutes, stirring occasionally, until the onion softens and becomes translucent.
• Add the minced shallot (if using) and garlic, and cook for about 2 more minutes, just until the mixture becomes fragrant.
• Add the cannellini beans and the Italian seasoning. Stir until well mixed with the vegetables.
• Pour in the vegetable broth. Bring the mixture to a boil over high heat, then reduce the heat to low and simmer for about 10 minutes.
• Transfer about half of the soup to a blender and blend on high for ~30 seconds (or use an immersion blender in-pot) until smooth. Pour the blended portion back into the pot and stir until evenly mixed. This step gives the soup a creamy body without needing cream.
• Stir in the chopped kale and cook for about 4 minutes, or until the kale is tender but still bright green.
• Serve hot. Top with freshly grated Parmesan, a sprinkle of crushed red pepper flakes, and pair with fresh bread if desired. Enjoy!

Notes

Vegan if omitting cheese. Gluten-free if served without regular bread. Freezer-friendly and meal prep approved.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Soup

Nutrition

• Serving Size: 1.5 cups
• Calories: ~290
• Carbohydrates: ~38g
• Protein: ~17g