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.
Ingredients
Scale
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
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