Tuscan White Bean and Kale Soup – Healthy & Hearty

Warm, nourishing, and full of Mediterranean flavor, this Tuscan White Bean and Kale Soup is the perfect balance of hearty comfort and healthy ingredients. It combines tender white beans, fresh kale, and vegetables simmered in a flavorful broth for a cozy meal that’s both filling and nutritious. Enjoy this wholesome, plant-based soup for lunch or dinner, paired with crusty bread or a light salad.

Why You’ll Love This Recipe

• Simple one-pot recipe ready in under 40 minutes
• Packed with fiber, protein, and greens
• Naturally vegetarian and gluten-free
• Great for meal prep or make-ahead lunches
• Full of Tuscan flavor and comfort

Ingredients

• 2 tablespoons olive oil
• 1 onion, finely chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 4 cups vegetable broth
• 2 cans (15 oz each) white beans (cannellini), drained and rinsed
• 3 cups chopped kale (stems removed)
• 1 cup diced tomatoes (optional)
• Salt and black pepper to taste
• 1 tablespoon lemon juice or a splash of vinegar (for brightness)

Step-by-Step Instructions

1. Sauté the Vegetables: Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook 5–6 minutes until softened.
2. Add Garlic and Herbs: Stir in garlic, thyme, and oregano. Cook for 1 minute until fragrant.
3. Add Broth and Beans: Pour in vegetable broth and add white beans. Bring to a simmer and cook for 10 minutes.
4. Add Kale and Tomatoes: Stir in chopped kale and tomatoes (if using). Simmer for another 10–15 minutes until kale is tender.
5. Season and Finish: Add salt, pepper, and lemon juice to taste. Stir well before serving.

Tips & Variations

• Creamier Texture: Mash a portion of the beans before simmering to thicken the soup naturally.
• Add Grains: Stir in cooked quinoa, rice, or small pasta for extra heartiness.
• Boost Protein: Add chickpeas or lentils for a variation.
• Flavor Upgrade: Sprinkle with grated Parmesan or nutritional yeast before serving.

Storage & Freezer Instructions

• Refrigerate: Store in airtight containers for up to 4 days.
• Freeze: Freeze up to 2 months. Thaw overnight and reheat gently on the stove.
• Meal Prep Tip: Divide into single portions for easy weekday lunches.

Serving & Pairing Ideas

• Serve with crusty Italian bread or garlic toast.
• Pair with a fresh tomato salad or roasted vegetables.
• Drizzle with olive oil or top with fresh parsley for color.

Frequently Asked Questions

Can I use spinach instead of kale?

Yes, spinach works perfectly. Add it during the last few minutes of cooking since it wilts faster.

Can I use dried beans?

Yes, soak and cook them ahead of time before adding to the soup.

How can I make it thicker?

Mash some beans or let the soup simmer uncovered for a few extra minutes.

Is it vegan?

Yes, this recipe is completely plant-based and vegan-friendly.

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