Craving a comforting and nutritious meal? This Tuscan White Bean and Kale Soup is a delightful way to enjoy healthy beans recipes, perfect for a cozy evening or a wholesome lunch. You’ll love how simple it is to prepare this hearty and flavorful dish.
Key Ingredients & Substitutions:
- Cannellini Beans: Use other white beans like great northern or navy beans if cannellini aren’t available.
- Kale: Spinach or collard greens work well as substitutes.
- Vegetable Broth: Chicken broth can be used for a non-vegetarian option.
- Diced Tomatoes: Crushed tomatoes are a good alternative.
Ingredients:
- 1 tbsp olive oil
- 1 large yellow onion, diced
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 6 cups vegetable broth
- 1 (14.5-ounce) can diced tomatoes, undrained
- 2 (15-ounce) cans cannellini beans, rinsed and drained
- 5 ounces kale, stems removed and chopped
- 1 tsp dried oregano
- ½ tsp dried thyme
- Salt and black pepper to taste
- Optional: Fresh parsley, chopped, for garnish
- Optional: A squeeze of fresh lemon juice
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Servings: 6
- Calories per serving: Approximately 250
- Tools Needed: Large pot or Dutch oven, cutting board, knife.
Step-by-Step Instructions:
1. Sauté Your Aromatics
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrots, and celery. Cook for 5-7 minutes, stirring occasionally, until the vegetables soften.
2. Infuse with Garlic
Stir in the minced garlic, dried oregano, and dried thyme. Cook for another minute until fragrant, being careful not to burn the garlic. This step builds a fantastic flavor base for your healthy beans recipes.
3. Simmer the Soup Base
Pour in the vegetable broth and diced tomatoes. Bring the mixture to a gentle boil, then reduce the heat to a simmer. Cover and let it cook for 15 minutes, allowing the flavors to meld.
4. Add Beans and Kale
Stir in the rinsed and drained cannellini beans and chopped kale. Continue to simmer for another 5-7 minutes, or until the kale has wilted and is tender.
5. Season and Serve
Season the soup with salt and black pepper to taste. If desired, stir in a squeeze of fresh lemon juice for brightness and garnish with fresh parsley before serving. You’ve now made a delicious and healthy beans recipe!
Variation Ideas:
- Add a pinch of red pepper flakes for a subtle kick.
- Stir in cooked pasta, like ditalini or small shells, during the last 5 minutes of cooking.
- Top with a sprinkle of nutritional yeast for a cheesy flavor.
- Incorporate other vegetables like zucchini or bell peppers.
Storage Instructions:
Store leftover Tuscan White Bean and Kale Soup in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm on the stovetop over medium-low heat or in the microwave until heated through.
Frequently Asked Questions (FAQ):
- Can you freeze this soup? Yes, this soup freezes beautifully. Store in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Is this soup suitable for a vegan diet? Absolutely! This recipe is naturally vegan and full of healthy beans recipes goodness.
- What can you serve with this soup? Crusty bread, a side salad, or even a grilled cheese sandwich would be perfect accompaniments.
- Do you have to rinse canned beans? Yes, rinsing canned beans helps remove excess sodium and improves their texture.
- Can you use fresh herbs instead of dried? Certainly! Use about three times the amount of fresh herbs compared to dried.
- How can you make this soup thicker? Mash a portion of the beans against the side of the pot with a spoon to release their starch, which will naturally thicken the soup.