Description
This Tuscan White Bean Soup With Kale is easy to prep, packed with protein and fibre and ready in just 30 minutes!
Ingredients
Units
- 2 tbsp olive oil
- 3 shallots, finely chopped
- 2 garlic cloves, chopped
- 1 large carrot, chopped x
- 1 large celery stalk, chopped
- 1 19oz can cannellini beans
- 1 sprig of fresh rosemary, or 1 tsp dried
- 1/2 tsp herbs de provence (can sub some dried thyme or oregano)
- 1/2 tsp red chili flakes
- 1 litre low-sodium vegetable broth
- salt & pepper to taste
- 1 cup kale, stems removed and chopped.
Instructions
- Heat the olive oil in a large pot over medium heat. Add the shallots and a pinch of salt, cooking for 1–2 minutes until softened. Add the garlic and cook for another minute, stirring often.
- Add the chopped carrot and celery, and cook for 3–4 minutes over medium-high heat until the vegetables begin to soften.
- Stir in the cannellini beans, rosemary, herbes de Provence, chili flakes (if using), and vegetable broth.
- Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes.
- Remove the rosemary sprig if using, then transfer about one-third of the soup to a blender and blend until smooth (or use a hand blender directly in the pot). Return the blended portion to the pot and stir to combine.
- Add the kale and cook for 1–2 minutes until wilted. Season with salt and pepper to taste.
Notes
- If using dried beans, cook fully before adding them to the soup.
- Blend a third of the soup for a creamy texture.
- Taste and adjust seasoning before serving.
- Add kale at the end to keep it tender.
Nutrition
- Serving Size: 1/4 of the recipe
- Calories: 160
- Sodium: 290mg
- Fat: 7g
- Saturated Fat: 1g
- Carbohydrates: 18g
- Fiber: 6g
- Protein: 8g
