Tuscan White Bean and Kale Soup
Highlighted under: Warm Plates
A hearty and nutritious soup packed with white beans, kale, and rich Italian flavors.
Experience the heartiness of Tuscan cuisine with this delightful white bean and kale soup. It's not just a meal; it's a warm embrace in a bowl, perfect for chilly nights or a cozy family dinner.
Why You'll Love This Recipe
- Nutritious and filling with vibrant flavors
- Quick to prepare, perfect for busy weeknights
- Versatile – can be served as a main dish or a starter
- Comforting and satisfying, ideal for all ages
A Flavorful Italian Classic
Tuscan White Bean and Kale Soup is a beloved dish that embodies the heart of Italian cooking. With its rustic flavors and wholesome ingredients, this soup not only nourishes the body but also warms the soul. The combination of creamy white beans and nutrient-rich kale makes for a dish that is as satisfying as it is delicious.
Rich in Italian spices, this soup features the aromatic notes of oregano and thyme, which enhance the natural flavors of the vegetables. The diced tomatoes add a sweet acidity, balancing the earthiness of the beans and greens. Each spoonful transports you to the sun-drenched hills of Tuscany, making it a perfect choice for any occasion.
Nutritional Benefits
This soup is not only delightful to the palate but is also packed with nutrients. White beans are an excellent source of protein and fiber, promoting digestive health and keeping you full for longer. Kale, on the other hand, is a powerhouse of vitamins A, C, and K, contributing to overall wellness and boosting your immune system.
Together, these ingredients create a balanced meal that can support a healthy lifestyle. Whether you're looking for a light lunch or a filling dinner, this soup fits the bill. It's a great way to incorporate more vegetables into your diet without sacrificing flavor, making it an ideal choice for health-conscious eaters.
Perfect for Meal Prep
One of the great advantages of this Tuscan White Bean and Kale Soup is its adaptability for meal prep. It stores well in the refrigerator for up to five days, allowing you to enjoy multiple servings throughout the week. The flavors also deepen and improve after a day, making leftovers even more delectable.
To freeze, simply portion the cooled soup into airtight containers and store for up to three months. When you're ready to enjoy, just reheat on the stove or in the microwave. This makes it a convenient option for busy individuals and families looking to simplify their weekly meals while still enjoying homemade goodness.
Ingredients
Main Ingredients
- 1 can (15 oz) white beans, drained and rinsed
- 4 cups kale, chopped
- 1 medium onion, diced
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 can (14.5 oz) diced tomatoes, with juices
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 2 tablespoons olive oil
- Salt and pepper to taste
Gather all the ingredients to get started!
Instructions
Sauté the Aromatics
In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
Add the Vegetables
Add the chopped kale to the pot and cook until wilted, about 3-4 minutes.
Combine Remaining Ingredients
Add the white beans, diced tomatoes, vegetable broth, oregano, thyme, salt, and pepper. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes.
Serve and Enjoy
Once the soup is heated through, taste and adjust seasoning if necessary. Serve hot, garnished with additional kale or a drizzle of olive oil if desired.
Enjoy this delicious and comforting soup!
Customization Ideas
This soup is wonderfully versatile, allowing you to customize it based on your personal preferences or what you have on hand. Feel free to add other vegetables like carrots, celery, or bell peppers for added texture and flavor. You can also toss in some cooked pasta or quinoa to make it even heartier.
If you're a fan of spice, consider adding red pepper flakes for a kick. Alternatively, a splash of lemon juice just before serving can brighten the flavors, adding a refreshing twist. The possibilities are endless, making this soup a fantastic canvas for your culinary creativity.
Serving Suggestions
Serve this Tuscan White Bean and Kale Soup with a side of crusty bread for dipping, or pair it with a simple green salad for a complete meal. A sprinkle of grated Parmesan cheese on top can elevate the dish further, adding a savory depth that complements the soup beautifully.
For a more refined presentation, consider drizzling a high-quality olive oil over each bowl before serving. This not only adds flavor but also a touch of elegance, making it suitable for entertaining guests or enjoying a special family dinner.
Storage Tips
To ensure the best quality and freshness, store leftover soup in an airtight container in the refrigerator. When stored properly, it can last for about five days. If you want to keep it for longer, freezing is a great option. Just remember to leave some space in the container, as liquids expand when frozen.
When reheating, it’s best to do so gently over medium heat on the stove, stirring occasionally. If the soup appears too thick after freezing, add a splash of vegetable broth or water to reach your desired consistency. This way, you can enjoy your delicious Tuscan White Bean and Kale Soup any time you crave a comforting bowl.
Questions About Recipes
→ Can I use fresh beans instead of canned?
Yes, but you'll need to soak and cook them beforehand.
→ Is this soup vegan?
Yes, as long as you use vegetable broth, it is completely vegan-friendly.
→ How can I store leftovers?
Store in an airtight container in the refrigerator for up to 3 days.
→ Can I freeze this soup?
Yes, this soup freezes well. Just make sure to cool it completely before transferring to freezer-safe containers.
Tuscan White Bean and Kale Soup
A hearty and nutritious soup packed with white beans, kale, and rich Italian flavors.
Created by: Emily
Recipe Type: Warm Plates
Skill Level: Beginner
Final Quantity: 4 servings
What You'll Need
Main Ingredients
- 1 can (15 oz) white beans, drained and rinsed
- 4 cups kale, chopped
- 1 medium onion, diced
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 can (14.5 oz) diced tomatoes, with juices
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 2 tablespoons olive oil
- Salt and pepper to taste
How-To Steps
In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
Add the chopped kale to the pot and cook until wilted, about 3-4 minutes.
Add the white beans, diced tomatoes, vegetable broth, oregano, thyme, salt, and pepper. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes.
Once the soup is heated through, taste and adjust seasoning if necessary. Serve hot, garnished with additional kale or a drizzle of olive oil if desired.
Nutritional Breakdown (Per Serving)
- Calories: 250 kcal
- Total Fat: 8g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 400mg
- Total Carbohydrates: 36g
- Dietary Fiber: 10g
- Sugars: 4g
- Protein: 12g