Tuscan White Bean and Kale Soup

[Tessa]

This hearty Tuscan White Bean and Kale Soup is easy, light and slightly creamy without needing any cream. White beans are the key to this soup, making it satisfying and simple to make while bringing a creamy texture. With a hint of garlic, thyme and lemon, this is a comforting soup you'll love. Gluten-free, vegan.

Nourishing, Filling and Easy.​

While some soups work best as a side dish, this one is perfect as a main meal as it has everything you need for a wholesome dinner. The white beans bring some starch and protein to keep you full and the kale adds a dose of greens and fiber. Partly blending the beans gives the soup the creamiest texture without needing any dairy, making it perfect for vegans too.

Jump to:

• Nourishing, Filling and Easy.
• Ingredients and Substitutions
• How to Make Tuscan White Bean and Kale Soup
• Variations
• Recipe tips
• Serving suggestions
• More Hearty Soup Recipes
• Recipe

Ingredients and Substitutions​

Olive oil - This flavorful oil is used for softening the alliums and seasonings for the soup to help bring out their flavor. Avocado oil also works here.

Yellow onion - Has a mild flavor and a bit of sweetness. For a deeper flavor you can use a couple of shallots instead.

Garlic - Fresh garlic is best as it has a superior flavor to garlic powder. Pre-chopped garlic can be used to speed up prep.

Dried thyme - Adds a woody, herbal flavor that goes so well with the beans and kale. Fresh thyme leaves can be used instead if you have them.

Red pepper flakes - Also known as red chilli flakes, bring an optional bit of heat to the soup. Omit if you don't like spice.

Cannellini or great northern beans - Adds plant-based protein and fiber to the soup. They're partially blended into the broth to give it a creamy texture, too.

Vegetable broth - Rounds out the soup and adds depth of flavor. Check that you're using certified gluten-free broth, if needed. Chicken broth can be used if you don't need the soup to be vegetarian.

Lacinato kale - Also known as dinosaur kale, Tuscan kale, or cavolo nero. Has a hearty yet tender texture, mild flavor and is rich in Vitamins A, C and K. Can be swapped for curly kale, Swiss chard or savoy cabbage.

Lemon - Both the zest and the juice are used to add a bright, zingy flavor to the soup. Use an organic, unwaxed lemon so that the zest is safe to consume. The zest can be finely grated using the fine side of box grater or a microplane. Give the lemon a firm roll on the countertop before juicing to make it easier to squeeze.

Salt, black pepper and water

How to Make Tuscan White Bean and Kale Soup​

Step 1: Heat the olive oil in a large pot over medium heat. Add the onion and cook for 4-5 minutes, until soft and translucent. Stir in the garlic, thyme, and red pepper flakes (if using). Cook for 30 seconds until fragrant.

Step 2: Add the beans, vegetable broth, and water. Stir and bring to a gentle simmer.

Step 3: Use an immersion blender and puree half of the beans in the pot.

Step 4: Simmer for 15-20 minutes to allow the flavors to develop. Add the chopped kale and cook for 3-5 minutes, until tender but still vibrant. Stir in the lemon zest and juice. Season with salt and pepper to taste.

Variations​

Make this soup your own with some tasty additions:

• If you're not vegetarian or vegan, shredded chicken makes an excellent addition and boosts the protein in this soup.
• Drizzle with a little extra virgin olive oil before serving to enhance the flavors.
• If dairy isn't an issue, sprinkle a little grated Parmesan cheese on top of each bowl for a savory, salty hit.
• Add in seasonal vegetables like sautéed, sliced mushrooms or zucchini, diced carrots and celery or stir in a handful of peas.

Recipe tips​

• If you don't have an immersion blender, use a potato masher to mash some of the beans in the pot instead. Alternatively, you can decant some of the soup into a free-standing blender and blitz until creamy then pour it back into the pot.
• Add a couple of fresh or dried bay leaves to the soup as it simmers for even more depth of flavor.

Serving suggestions​

• A simple green salad is always a delicious addition to serve alongside soup. Try my Crispy Polenta Panzanella as a sophisticated side.
• Roasted vegetables, like these Carrots and Zucchini are easy to make and bring even more color to your plate.
• For a bit of crunch, these Savory Oat Crackers are perfect for crumbling on top or dipping into your bowl.
• This gluten-free Chickpea Flour Flatbread is a traditional Italian bread known as farinata that works wonderfully with the flavors in this soup.

More Hearty Soup Recipes​

• 
  
  Sweet Potato Carrot Soup
• 
  
  Red Lentil and Sweet Potato Soup
• 
  
  Tuscan White Bean and Kale Soup
• 
  
  Gluten-Free Lasagna Soup

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Recipe​

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Tuscan White Bean and Kale Soup​

This hearty Tuscan White Bean and Kale Soup is easy, light and slightly creamy without needing any cream. White beans are the key to this soup, making it satisfying and simple to make while bringing a creamy texture. With a hint of garlic, thyme and lemon, this is a comforting soup you'll love. Gluten-free, vegan.
Course Main Course, Soup
Cuisine Italian
Diet Gluten Free, Low Lactose, Vegan, Vegetarian
Prep Time 15 minutes minutes
Cook Time 25 minutes minutes
Total Time 40 minutes minutes
Servings 4 servings
Calories 240kcal
Author Tessa

Ingredients​

• 1 tablespoon olive oil
• 1 small yellow onion diced
• 3 cloves garlic minced
• ½ teaspoon dried thyme
• 1 teaspoon salt plus more to taste
• ⅛ -¼ teaspoon red pepper flakes optional
• 2 x 15-ounce cans cannellini or great northern beans, drained and rinsed
• 4 cups vegetable broth
• 1 cup water
• 1 bunch lacinato kale stems removed and chopped
• 1 lemon zested and juiced
• Freshly ground black pepper

US Customary - Metric

Instructions​

• Heat the olive oil in a large pot over medium heat. Add the onion and cook for 4-5 minutes, until soft and translucent.
• Stir in the garlic, thyme, salt, and red pepper flakes (if using). Cook for 30 seconds until fragrant.
• Add the beans, vegetable broth, and water. Stir and bring to a gentle simmer.
• Use an immersion blender and puree half of the beans in the pot.
• Simmer for 15-20 minutes to allow the flavors to develop.
• Add the chopped kale and cook for 3-5 minutes, until tender but still vibrant.
• Stir in the lemon zest and juice. Season with salt and pepper to taste.
• Serve warm.

Notes​

Storage: Allow the soup to cool then transfer to an airtight container. Store in the refrigerator for up to 3 days. Alternatively, freeze for up to 3 months. If frozen, thaw overnight in the refrigerator before reheating. Reheating: Warm the soup in a pot on the stove over a medium-low heat, stirring occasionally, until piping hot. Alternatively, microwave individual portions in a microwave-safe bowl until piping hot.

Nutrition​

Calories: 240kcal | Carbohydrates: 43g | Protein: 15g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 2036mg | Potassium: 296mg | Fiber: 14g | Sugar: 4g | Vitamin A: 7291IU | Vitamin C: 73mg | Calcium: 321mg | Iron: 6mg​

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