Tuscan White Bean & Kale Soup
A classic, hearty Tuscan White Bean & Kale Soup that feels both rustic and nourishing. The combination of cannellini beans and nutrient-rich kale makes it a complete, satisfying meal in a bowl, packed with plant-based protein and fiber.
For 6 servings
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Add the minced garlic, dried oregano, and dried thyme to the pot. Cook for another 1-2 minutes until fragrant, being careful not to burn the garlic.
Stir in the vegetable broth, rinsed and drained cannellini beans, and bay leaf. Bring the mixture to a gentle simmer, then reduce the heat to low, cover, and cook for 15-20 minutes to allow the flavors to meld.
Carefully remove about 1 cup of the soup (mostly beans and broth) and transfer it to a small bowl. Mash the beans with a fork or use an immersion blender to create a creamy paste. Return the mashed mixture to the pot; this will naturally thicken the soup.
Add the chopped kale to the pot. Stir well to submerge the kale in the hot liquid. Cook for 5-7 minutes, or until the kale is tender and wilted.
Remove and discard the bay leaf. Stir in the fresh lemon juice. Season generously with salt and freshly ground black pepper to taste, adjusting as needed.
Ladle the hot soup into bowls. If desired, garnish each serving with a sprinkle of fresh chopped parsley and an additional drizzle of extra virgin olive oil. Serve immediately with crusty bread.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't skip mashing some of the beans; it's a simple technique that adds a wonderful, natural creaminess and body to the soup without needing any dairy.
- 2For a deeper umami flavor, consider using a high-quality, flavorful vegetable broth. You can also add a parmesan rind to the simmering soup (remove before serving) if not strictly vegan.
- 3Taste and adjust seasonings frequently throughout the cooking process. The amount of salt needed can vary significantly based on the sodium content of your vegetable broth.
- 4If you prefer a smoother soup, you can use an immersion blender to blend about half of the soup directly in the pot before adding the kale, leaving some texture.
Adapt it for your goals.
Protein Boost
Add cooked and crumbled Italian sausage (vegan or regular) or shredded cooked chicken along with the broth for a more substantial meal.
Greens SwapGreens Swap
Substitute spinach or Swiss chard for kale. If using spinach, add it in the last 2-3 minutes of cooking as it wilts much faster than kale.
Spicy KickSpicy Kick
For a subtle heat, add a pinch of red pepper flakes along with the garlic and dried herbs.
Why this is on our healthy list.
High in Fiber
White beans and kale are excellent sources of dietary fiber, promoting digestive health, regulating blood sugar levels, and contributing to a feeling of fullness.
Plant-Based Protein
Cannellini beans provide a significant amount of plant-based protein, essential for muscle repair, growth, and overall body function, making this soup very satisfying.
Rich in Vitamins & Minerals
Kale is a powerhouse of vitamins K, A, and C, while the beans and other vegetables contribute iron, folate, potassium, and magnesium, supporting immune function and bone health.
Frequently asked questions
Yes, this soup freezes beautifully. Allow it to cool completely, then transfer to airtight containers or freezer-safe bags and freeze for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop or in the microwave.
