Tuscan Kale & White Bean Soup
Tuscan Kale & White Bean Soup is a light yet hearty vegetable meal. Great served with Healthy Carrot Cornbread.
The parsley in the base adds mineral-richness and cleansing properties, the kale adds folates, fibre and minerals, too, and the beans are a good source of plant protein, making this a true food as medicine meal.
- Serves4
- Cooks in 20 mins
- Prep time 10 mins
- Immune Support
Recipes have ingredients that support our immune system and help our bodies to fight bacterial and viral infections. Foods high in antioxidants, vitamins and minerals support our immune functions. Food and herbs with anti-inflammatory, anti-fungal, anti-bacterial and anti-viral properties help our bodies fight infection and support our immune response.
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Ingredients
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Method
Tuscan Kale & White Bean & Soup
HEAT a stainless saucepan. ADD all base ingredients. Saute for 4 mins, often stirring until very lightly golden.
ADD Soup ingredients; bring to a boil & reduce to a simmer for 15 mins. The * thick, woody kale stems add flavour + minerals; you can cut them in half.
REMOVE Kale stems – Stir in the drain & rinse canned beans + chopped kale + pepper – turn off the heat—rest 1 min.
TASTE adjust salt to taste. Add any additional herbs + spices.
SERVE in bowls topped with fresh herbs like parsley and Basil.
Serving Ideas
with parmesan or nutritional yeast as you like.
sides of steamed greens, or a green salad
Healthy Carrot Cornbread
our Body Balance Bread toasted.
Chef tips + Ingredient Swaps + Ideas
*SWAP Vegetable Broth for water or bone broth as you like.
*WHITE BEANS – Navy and Cannelini are traditional – you can use which white beans you have – pinto beans, black-eyed peas, chickpeas will also work.
HERBS SWAP + ADD – fresh rosemary, thyme, oregano, basil. Dried – Italian, oregano, chile flakes
SWAP KALE – Spinach, Swiss Chard or Collard Greens – cook time will vary!
ADD VEGETABLES like zucchini, cauliflower, squash, sweet potato – small diced—frozen peas.
ADD GRAINS like quinoa, rice, orzo pasta, or pastini for a more filling meal. Cooking time + liquid amount may vary.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider. Please remember to read food ingredient labels.
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