Tuscan White Bean Soup
White beans with kale, tomato, garlic, rosemary — hearty, low-sodium.
For 3 servings
3 steps. 30 minutes total.
- 1
Step 1
- a.Heat the olive oil in a large pot over medium heat.
- b.Add the diced onion, minced garlic, and rosemary.
- c.Cook for 5 minutes until the onion is translucent and fragrant.
TIPKeep the heat at medium-low to prevent the garlic from browning too quickly and turning bitter. - 2
Step 2
- a.Stir in the chopped tomatoes.
- b.Add the water to the pot.
- c.Bring the liquid to a gentle simmer for 8 minutes.
- 3
Step 3
- a.Add the cooked white beans and chopped kale to the pot.
- b.Season with black pepper and a pinch of salt.
- c.Simmer for 15 minutes until the kale is tender and the soup has thickened.
TIPMash a few of the beans against the side of the pot with a spoon to create a creamier texture.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Use fresh rosemary instead of dried for a more vibrant, piney aroma.
- 2Rinse canned beans thoroughly to reduce the sodium content by up to 40%.
- 3Add a squeeze of fresh lemon juice just before serving to brighten the earthy flavors.
- 4If the soup is too thick, add a splash of water or low-sodium vegetable broth to reach your desired consistency.
Adapt it for your goals.
Low sodium
Omit the added salt and use a splash of balsamic vinegar to enhance the savory notes.
spicierSpicier
Add a half teaspoon of red pepper flakes during the sauté step for a gentle heat.
instant potInstant pot
Sauté aromatics in the pot, add all ingredients, and cook on high pressure for 5 minutes with a quick release.
Why this is on our healthy list.
High in Dietary Fiber
White beans and kale support digestive health and help maintain satiety.
Heart Healthy Fats
Olive oil provides monounsaturated fats that support cardiovascular wellness.
Rich in Vitamin K
Kale provides a significant dose of Vitamin K, which is essential for bone health.
Plant-Based Protein
White beans offer a clean, low-fat protein source to support muscle maintenance.
Frequently asked questions
Yes, this soup is an excellent source of plant-based protein, fiber, and antioxidants from kale and tomatoes.