Tuscan White Bean and Kale Soup
Comforting, creamy Tuscan-inspired soup with white beans, kale, tomatoes, and herbs! Warming, savory, hearty, and full of nourishing veggies and fiber-rich beans. Just 1 pot required!
Ingredients
- 1 Tbsp olive oil if oil-free, sub twice the amount of water
- 1/2 large yellow onion diced (1/2 large onion yields ~ 1 ½ cups or 170 g)
- 2 medium carrots peeled and diced (2 carrots yield ~3/4 cup or 100 g)
- 2 large stalks celery diced (2 stalks celery yield ~1 ¼ cup or 150 g)
- 3/4 tsp sea salt DIVIDED // plus more to taste
- 1/2 tsp black pepper DIVIDED
- 2 Tbsp tomato paste
- 4 cloves garlic minced (4 cloves yield ~2 Tbsp or 18 g)
- 1/4-1/2 tsp red pepper flakes to taste
- 1 Tbsp freshly chopped rosemary or thyme or sub 1 tsp dried
- 1 tsp dried basil
- 3 cups vegetable broth
- 2 15-oz. cans white beans, drained and rinsed (we prefer cannellini / or ~3 ½ cups cooked homemade beans)
- 1 15-oz. can diced tomatoes
- 4 cups chopped kale leaves or sub baby spinach
- 1 Tbsp balsamic vinegar
- 3/4 cup full-fat coconut milk or sub cashew cream
- FOR SERVING optional
- Vegan Parmesan Cheese
- Fresh basil
- Croutons
Instructions
- Heat the olive oil in a large pot over medium heat. Add the onion, carrots, celery, 1/4 teaspoon salt, and a few cracks of fresh black pepper, and cook (stirring occasionally) until softened — about 5 minutes. Add the tomato paste, garlic, red pepper flakes, rosemary (or thyme), and basil and cook for 1 minute.
- Add the broth, beans, tomatoes, and 1/2 teaspoon each salt and pepper. Scrape up any browned bits on the bottom of the pan and bring to a simmer. Reduce the heat to low, cover, and simmer for 15 minutes, until the veggies are tender.
- Optional (skip this step if you prefer a chunkier soup): Use an immersion blender to purée the soup in short bursts, only puréeing part of the soup (mostly the beans) and leaving plenty of whole pieces of vegetables.
- Return the soup to a light simmer. Then add massaged kale to pot, turn off the heat, and cover the pot for 5 minutes. Once the kale is softened, uncover the pot and stir in the vinegar and coconut milk (or cashew cream). Taste and adjust as needed, adding more red pepper flakes for heat, vinegar or tomato paste for richness, coconut milk for creaminess, or salt for overall flavor.
- Serve warm garnished with vegan parmesan cheese, thinly sliced basil, and croutons (all optional).
- Store cooled leftovers covered in the refrigerator up to 3-4 days, or in the freezer up to 1 month. Thaw from frozen before reheating. Reheat in the microwave or on the stovetop in a saucepan or pot over medium heat (covered) until warmed through. Add more broth or water as needed to thin.
Nutrition
Calories: 339kcalCarbohydrates: 48gProtein: 16gFat: 12gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 1130mgPotassium: 1286mgFiber: 12gSugar: 5gVitamin A: 5965IUVitamin C: 61mgCalcium: 308mgIron: 8mg
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