Food For Healthy Bones

Irma Jennings - INHC - Holistic Bone Coach

Tuscan White Bean and Kale Soup

Tuscan White Bean and Kale Soup is a hearty, rustic dish that embodies the essence of Italian countryside cooking. This soup is not only delicious but also nutritious, offering a balance of protein, fiber, and vitamins. It's perfect for cool evenings or as a satisfying lunch, evoking the warmth and simplicity of Tuscan cooking.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Dinner, Lunch
Cuisine Italian
Servings 6
Calories 297 kcal

Equipment

  • 1 knife
  • 1 soup pot
  • 1 immersion blender optional
  • 1 cutting board

Ingredients
  

  • 1 tbsp olive oil
  • 1/2 onion large, diced
  • 2 carrots medium, diced, peeled if not organic
  • 2 celery stalks diced
  • 3/4 tsp salt
  • 2 tbsp tomato paste
  • 4 cloves garlic minced
  • 1 tbsp rosemary chopped (1 tsp if using dried )
  • 1 tsp basil dried
  • 3 cans white beans cannellini (15 oz) drained and rinsed
  • 1 can diced tomatoes (15 oz)
  • 3 cups vegetable broth
  • 4 cups kale chopped
  • 1 tbsp balsamic vinegar
  • 3/4 cup coconut milk full fat
  • 2 tbsp nutritional yeast
  • 1/2 tsp red pepper flakes or Berbere spice

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, rosemary (or thyme), and basil and cook for 1 minute, until fragrant.
  • Add the broth, beans, tomatoes. 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 fork-tender and the flavors are well developed.
  • 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 the kale, cover the pot and cook for another 5 minutes. Once the kale is softened, uncover the pot and stir in the vinegar and coconut milk.
  • Taste the soup and adjust the seasoning to the desired flavor.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
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.

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Nutrition

oxalates: 45mgCalories: 297kcalCarbohydrates: 40gProtein: 15gFat: 10gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 455mgPotassium: 1080mgFiber: 10gSugar: 4gVitamin A: 1643IUVitamin C: 22mgVitamin E: 2mgVitamin K: 64µgCalcium: 188mgIron: 7mgMagnesium: 109mgPhosphorus: 201mgSelenium: 2µgZinc: 2mg
Keyword kale, soup, White beans
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