If you’re looking for a healthy comfort food recipe, this Tuscan white bean and kale soup is a nourishing, budget-friendly, and meal-prep-approved option. Packed with fiber-rich cannellini beans, antioxidant-loaded kale, fresh vegetables, and aromatic herbs, this Mediterranean-inspired soup is perfect for clean eating, weight management, and heart-healthy meal plans.
This rustic Italian soup is often compared to Ribollita or a vegetable-packed minestrone, but it stands out for its creamy white beans and rich vegetable broth base.
š„£ Description
This soup features:
Tender cannellini beans
Fresh chopped kale
Sweet carrots and celery
Garlic and onions for depth
Fresh rosemary and thyme
A light tomato base
Extra virgin olive oil for richness
The toasted artisan bread served on the side (or dipped directly into the soup) adds a rustic, comforting touch. It’s vegetarian, high-protein, high-fiber, and easily adaptable for vegan or gluten-free diets.
š Ingredients (Serves 4ā6)
2 tablespoons extra virgin olive oil
1 medium yellow onion, diced
3 cloves garlic, minced
2 carrots, diced
2 celery stalks, chopped
1 teaspoon fresh rosemary, chopped
1 teaspoon dried thyme
1/2 teaspoon red pepper flakes (optional)
1 can (14 oz) diced tomatoes
2 cans (15 oz each) cannellini beans, drained and rinsed
4 cups vegetable broth (low sodium preferred)
2 cups chopped fresh kale (stems removed)
1 cup zucchini, diced (optional)
Salt and black pepper to taste
1 tablespoon lemon juice
Fresh parsley for garnish
Toasted sourdough or rustic bread for serving
š©āš³ Step-by-Step Instructions
1ļøā£ SautĆ© the Aromatics
In a large Dutch oven or soup pot, heat olive oil over medium heat. Add onion, carrots, and celery. Cook for 5ā7 minutes until softened. Add garlic, rosemary, thyme, and red pepper flakes. SautĆ© for another 30 seconds until fragrant.
2ļøā£ Build the Base
Stir in diced tomatoes and cook for 2 minutes. Add cannellini beans and vegetable broth. Bring to a gentle boil.
3ļøā£ Simmer
Reduce heat and let simmer uncovered for 15ā20 minutes to allow flavors to blend.
4ļøā£ Add Greens
Stir in chopped kale and zucchini. Simmer another 5ā7 minutes until kale is tender.
5ļøā£ Finish & Serve
Add lemon juice, salt, and pepper to taste. Garnish with parsley and drizzle with olive oil. Serve hot with toasted bread.
š² Nutritional Benefits
High in plant-based protein
Rich in dietary fiber
Excellent source of iron and antioxidants
Low in saturated fat
Supports heart health and digestion
This soup is ideal for Mediterranean diet meal plans, anti-inflammatory diets, and weight loss meal prep recipes.
š„ Pro Cooking Tips
For a creamy texture, blend 1 cup of the soup and stir it back in.
Add Parmesan rind while simmering for extra flavor (remove before serving).
Swap kale with spinach if preferred.
Add Italian sausage for a protein boost.
Make it in a slow cooker for easy meal prep.
ā Frequently Asked Questions
1. Can I make this soup vegan?
Yes. The recipe is naturally vegan if you skip Parmesan and use vegetable broth.
2. How long does it last in the fridge?
Stored in an airtight container, it lasts up to 4ā5 days.
3. Can I freeze white bean kale soup?
Absolutely. Freeze for up to 3 months. Thaw overnight and reheat gently.
4. What beans can replace cannellini beans?
Great Northern beans or navy beans work well.
5. Is this soup good for weight loss?
Yes. Itās high in fiber and protein, helping you feel full longer.
6. How can I increase protein content?
Add quinoa, lentils, or grilled chicken.
