Tuscan Kale & White Bean Soup

Tuscan Kale & White Bean Soup is a healthy, light, vegetable meal.  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. 

  • Prep 10 mins
  • Cook Time 20 mins
  • Difficulty Low
  • Serving4

Ingredients

✓ adds to shopping list

BASE

  • 2 tbsp olive oil - e.v
  • 1 onion | leek - fine dice
  • 1 carrot - finely diced
  • 2 celery stalk - fine dice
  • ½ cup parsley - fine chop
  • 4 garlic cloves - fine dice

SOUP

  • 4 cups Vegetable Broth | Water
  • 1 can Tomatoes crushed | 14.5oz | 411g
  • 1 cup water - rinse can
  • ½ - 1 tsp salt - sea or pink
  • 1 bay leaf
  • thick woody kale stems

BEANS + KALE

  • 1 can White Beans* 15.5oz | 439g
  • 3-4 cups Kale - fine chop
  • 20 grinds black pepper
  • Parsley or Basil to garnish

Method

Tuscan Kale & White Bean & Soup

 

Heat a stainless saucepan ADD all BASE ingredients. Saute 4 mins, often stirring until very lightly golden.

 

ADD SOUP ingredients  – bring to a boil & reduce to a simmer for 15 mins. * thick woody kale stems add flavour + minerals.

 

REMOVE Kale stems – STIR in Beans + Kale + pepper – turn off the heat—rest 1 min.

 

TASTE adjust salt to taste. Add any additional herbs + spices.

 

SERVE in bowls top with fresh herbs like Basil. Serve with parmesan or nutritional yeast as you like.   SIDE DISH ideas; steamed greens, a green salad, croutons, crostinis or our Body Balance Bread

Tips + Suggestions

*SWAP Vegetable Broth for water or bone-broth as you like.

 

*WHITE BEANS – Navy, 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 zucchini – fine diced

 

ADD Grains like Orzo, quinoa or pastini for a more filling meal.