Tuscan White Bean and Kale Soup

Name: Tuscan White Bean and Kale Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 tablespoons olive oil; 1 onion, diced; 2 carrots, diced; 2 celery stalks, diced; 3 cloves garlic, minced; 4 cups vegetable broth; 2 cans (15 oz each) white beans, drained and rinsed; 4 cups kale, chopped; 1 teaspoon dried thyme; 1 teaspoon dried rosemary; Salt and pepper to taste

Highlighted under: Wholesome & Fresh Recipes

A hearty and nutritious soup that combines the earthy flavors of white beans and kale with aromatic herbs and spices.

Created by

Emma

Last updated on 2025-12-11T19:14:05.829Z

This Tuscan White Bean and Kale Soup is a staple in Italian cuisine, offering a comforting meal that warms the soul. Packed with nutrients and flavors, it's perfect for chilly evenings.

        Why You'll Love This Recipe
        Rich in flavor with a satisfying texture
Packed with nutritious ingredients like kale and beans
Easy to prepare and perfect for meal prep
Perfect for a cozy dinner or lunch

      

The Benefits of White Beans and Kale

White beans, such as cannellini or great northern beans, are not only delicious but also incredibly nutritious. They are an excellent source of plant-based protein, making them a great addition to any meal, especially for those following a vegetarian or vegan diet. Packed with fiber, they help keep you full longer and support healthy digestion.

Kale is often hailed as a superfood due to its high nutrient density. Rich in vitamins A, C, and K, this leafy green is known for its antioxidant properties. Incorporating kale into your diet can help boost your immune system and contribute to overall health. In this soup, kale adds vibrant color and a satisfying texture.

Perfect for Any Occasion

Whether you're looking for a quick lunch or a fulfilling dinner, this Tuscan White Bean and Kale Soup is incredibly versatile. It's easy to whip up on a busy weekday, making it an excellent option for meal prep. Simply make a big batch at the beginning of the week, and you’ll have hearty portions ready to go whenever hunger strikes.

This soup is also perfect for cozy gatherings. Serve it with crusty bread and a side salad for a warm, comforting meal that will impress your guests. Its rich flavors and wholesome ingredients make it a crowd-pleaser, suitable for family dinners or casual get-togethers.

Storage and Serving Suggestions

This soup stores exceptionally well, making it a great candidate for batch cooking. After cooking, allow it to cool completely before transferring it to airtight containers. It can be refrigerated for up to five days or frozen for up to three months. When reheating, add a splash of vegetable broth to restore its creamy consistency.

For serving, consider topping each bowl with a sprinkle of grated Parmesan cheese or a drizzle of balsamic vinegar to enhance the flavors. Freshly cracked black pepper and a squeeze of lemon juice can also elevate the dish, adding brightness to the hearty soup.

Ingredients

For the Soup

2 tablespoons olive oil
1 onion, diced
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
4 cups vegetable broth
2 cans (15 oz each) white beans, drained and rinsed
4 cups kale, chopped
1 teaspoon dried thyme
1 teaspoon dried rosemary
Salt and pepper to taste

Enjoy the freshness and nutrition of this delightful soup!

Instructions

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté for about 5 minutes, until the vegetables are softened.

Add Garlic and Herbs

Add the minced garlic, thyme, and rosemary to the pot. Cook for another minute until fragrant.

Combine Broth and Beans

Pour in the vegetable broth and add the white beans. Bring to a boil, then reduce heat and simmer for 15 minutes.

Add Kale

Stir in the chopped kale and cook for an additional 10 minutes, or until the kale is tender. Season with salt and pepper to taste.

Serve hot and enjoy!

Nutritional Information

This Tuscan White Bean and Kale Soup is not only delicious but also packed with essential nutrients. A single serving provides a hearty dose of fiber, protein, and vitamins, making it a fulfilling meal that can support your health goals. It's low in calories while being rich in nutrients, ideal for those aiming to maintain a balanced diet.

With its combination of beans and greens, this soup is a fantastic way to get your daily servings of vegetables. The fiber content supports digestive health, while the protein from the beans helps in muscle repair and growth, making it a well-rounded meal option.

Customizing Your Soup

One of the best aspects of this recipe is its adaptability. Feel free to customize the soup to suit your taste preferences or dietary needs. You can add other vegetables such as zucchini, bell peppers, or mushrooms for added flavor and nutrition. For a spicier kick, consider adding red pepper flakes or a dash of hot sauce.

If you're looking for additional protein, you can easily incorporate cooked chicken or sausage into the soup. For a vegan option, simply omit any animal products and focus on enhancing the flavors with herbs and spices. The possibilities are endless!

Questions About Recipes

→ Can I use fresh beans instead of canned?

Yes, but you will need to soak and cook them beforehand.

→ Is this soup gluten-free?

Yes, all the ingredients used in this recipe are gluten-free.

→ Can I freeze the soup?

Absolutely! Let it cool completely and store in an airtight container for up to 3 months.

→ What can I serve with this soup?

It pairs well with crusty bread or a fresh salad.