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Tuscan White Bean and Kale Soup (25 g Protein, 14 g Fiber)

Tuscan White Bean and Kale Soup

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A one-pot Tuscan soup of creamy white beans, kale, and rosemary — humble, hearty, and better on day two.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Calories: 425
Ingredients Method Nutrition Notes

Ingredients
  

  • 2 tbsp olive oil
  • 1 yellow onion
  • 2 carrots
  • 2 celery stalks
  • 4 cloves garlic
  • 1 tsp dried rosemary
  • 0.5 tsp dried thyme
  • 0.25 tsp red pepper flakes
  • 30 oz canned cannellini beans
  • 15 oz canned diced tomatoes
  • 4 cups low-sodium chicken broth
  • 4 cups kale
  • 0.5 tsp salt
  • 0.25 tsp black pepper
  • 0.25 cup parmesan cheese
  • 1 tbsp lemon juice

Method
 

  1. Heat the olive oil in a soup pot over medium. Cook the onion, carrots, and celery 6 to 7 minutes, until softened.
  2. Add the garlic, rosemary, thyme, and red pepper flakes and stir 30 seconds.
  3. Add the beans, tomatoes with their juice, broth, salt, and pepper. Simmer 15 minutes.
  4. Scoop out 1 cup of the soup — beans and broth — blend it smooth, and stir it back in. That's the creaminess, no cream involved.
  5. Stir in the kale and simmer 5 minutes, until tender but still deep green.
  6. Finish with the lemon juice off the heat. Serve with parmesan over each bowl and bread you can lean on.

Nutrition

Calories: 425kcalCarbohydrates: 61gProtein: 24.8gFat: 11.3gSaturated Fat: 2.7gCholesterol: 4.3mgSodium: 535.1mgPotassium: 1660.3mgFiber: 14.1gSugar: 6.7gVitamin C: 36.7mgCalcium: 360.5mgIron: 8.7mg

Notes

The blended cup is the trick — it turns brothy into velvety without cream. Keeps 4 days and freezes 2 months; it genuinely improves overnight. Nutrition is calculated per serving from the listed ingredients and may vary with brands and substitutions.

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