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.
Servings 4
Calories 281kcal
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
