Healthy Tuscan Bean Soup Your Heart Will Love

Feed your belly and fuel your heart with this healthy Tuscan Bean Soup made with fibre-rich beans, vegetables, and kale. A cozy, nourishing soup you can make in one pot on the stovetop, with minimal prep.

Why you will love this Tuscan soup

• It is packed with fibre from vegetables to support digestion, cardiovascular health, and satiety
• It is plant-based with white kidney beans as the protein source. Discover the many reasons women are eating beans in menopause
• It comes together in one pot with minimal prep
• It is grain-free and gluten-free, with minimal added sodium
• It is Metabolic Balance-friendly -easily swap out any veggies for beans for ones on your personal list
• Tomatoes, kale, lemon juice, garlic and carrots are rich in protective antioxidants

Ingredients you will need

• 2 Tbsp olive oil
• 2 carrots, diced
• 1/2 yellow onion, diced
• 2 celery ribs, diced
• 2 garlic cloves, minced
• 1/2 tsp sea salt
• 1/2 tsp dried oregano
• 1/2 tsp thyme
• 1/2 tsp rosemary
• 1 can whole, peeled tomatoes (with their juice)
• 2 cups no or low sodium vegetable broth (divided)
• 2 cans white kidney beans, drained and rinsed (divided)
• 4 kale leaves, stems removed
• juice from 1/2 lemon

Easy instructions

1. Warm 2 tablespoons of olive oil n a deep skillet or soup pot on medium heat
2. Finely dice the carrots, celery and onion and add them to the pot. Cook for a few minutes until the onion becomes translucent
3. Add in the minced garlic and herbs and stir together, cooking for a few minutes to soften the garlic
4. Add in 1 cup of vegetable broth, and a whole can of tomatoes, plus their juices, and break them apart with a wooden spoon. Increase the heat to medium-high, put a lid on the pot, and let the soup come to a gentle boil
5. Drain and rinse 1 can of white beans and add it to the soup. Drain and rinse the second can of beans and add it to a blender, along with 1 cup of vegetable broth. Blend on high for 30 seconds until creamy, then add it to the soup
6. Let the soup cook for 20 minutes on a gentle boil until the vegetables are tender. Add in the chopped kale and lemon juice for the last few minutes of cooking
7. Divide into 4-6 soup bowls and serve while hot

What to serve this soup with

A grilled cheese

A simple side salad or Caesar salad

Fresh bread

Healthy Flax Bread

Print

Healthy Tuscan Bean Soup Your Heart Will Love

Feed your belly and fuel your heart with this healthy Tuscan Bean Soup made with fibre-rich beans, vegetables, and kale. A cozy, nourishing soup you can make in one pot on the stovetop, with minimal prep.

Course Menopause Mains

Cuisine Italian

Keyword beans, heart healthy, Italian recipes, vegetarian

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Servings 4

Calories 281kcal

Author Jen Casey, Holistic Nutritionist

Equipment

• soup pot with lid
• Blender

Ingredients

• 2 Tbsp olive oil
• 2 carrots diced
• 1/2 yellow onion diced
• 2 celery ribs diced
• 2 garlic cloves minced
• 1/2 tsp sea salt
• 1/2 tsp dried oregano
• 1/2 tsp thyme
• 1/2 tsp rosemary
• 1 can whole peeled tomatoes (with their juice)
• 2 cups no or low sodium vegetable broth divided
• 3 cups white kidney beans 2 cans drained and rinsed (divided)
• 2 cups kale leaves stems removed
• juice from 1/2 lemon

Instructions

• Warm 2 tablespoons of olive oil n a deep skillet or soup pot on medium heat
• Finely dice the carrots, celery and onion and add them to the pot. Cook for a few minutes until the onion becomes translucent
• Add in the minced garlic and herbs and stir together, cooking for a few minutes to soften the garlic
• Add in 1 cup of vegetable broth, and a whole can of tomatoes, plus their juices, and break them apart with a wooden spoon. Increase the heat to medium-high, put a lid on the pot, and let the soup come to a gentle boil
• Drain and rinse 1 can of white beans and add it to the soup. Drain and rinse the second can of beans and add it to a blender, along with 1 cup of vegetable broth. Blend on high for 30 seconds until creamy, then add it to the soup
• Let the soup cook for 20 minutes on a gentle boil until the vegetables are tender. Add in the chopped kale and lemon juice for the last few minutes of cooking
• Divide into 4-6 soup bowls and serve while hot

Video

Nutrition

Calories: 281kcal | Carbohydrates: 41g | Protein: 14g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 468mg | Potassium: 901mg | Fiber: 12g | Sugar: 6g | Vitamin A: 6290IU | Vitamin C: 25mg | Calcium: 127mg | Iron: 4mg