Tuscan Kale & White Bean Soup
Our Tuscan kale soup is hearty and full of texture and taste. It's loaded with plenty of vegetables, cannellini beans, and herbs. Serve with a fresh salad for an easy lunch or dinner.
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Servings: 6 people
Serving Size:
Nutrition
Calories:235 kcal
Carbs:32 g
Sodium:251 mg
Potassium:506 mg
Phosphorus:79 mg
Protein:8 g
Fiber:7 g
Ingredients
- 1 Onion, large Medium diced
- 1 Carrot, large Medium diced or cut into rounds
- 2 Celery ribs Medium diced or cut half rounds
- 2 tbsp Garlic, finely chopped
- 3 Plum Tomatoes, diced You can use any tomatoes here
- 2 cups Cannellini Beans
- 6 cups Vegetable Broth, or water
- 1 tsp Italian Seasoning
- 3 cups Kale
- ½ cup Parsley, fresh
- ¼ lb Ditalini pasta
- 3 tbsp Olive oil
- ½ tsp Kosher salt
- ¼ tsp Crushed Red Pepper, optional
Instructions
- Add oil to a large stock pot and turn the heat to medium-high. When the oil is hot, add onions, carrots, and celery and cook for 5-7 minutes.
- Add garlic and red pepper flakes, and cook for 1-2 minutes.
- Add beans, tomatoes, kale, and parsley. Cook for 3-4 minutes.
- Add vegetable broth, Italian seasoning, and salt. Bring to a boil, lower to a simmer, and cook for 30-45 minutes.
- Bring a pot of water to boil and cook pasta. Drain and add cooked pasta to the soup.
Full Nutrition
Nutrition Facts
Tuscan Kale & White Bean Soup
Amount Per Serving
Calories 235
Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Sodium 251mg11%
Potassium 506mg14%
Carbohydrates 32g11%
Fiber 7g29%
Sugar 3g3%
Protein 8g16%
Vitamin A 5761IU115%
Vitamin B1 0.1mg7%
Vitamin B2 0.2mg12%
Vitamin B3 1mg5%
Vitamin B5 0.2mg2%
Vitamin B6 0.2mg10%
Vitamin C 45mg55%
Vitamin E 2mg13%
Vitamin K 223µg212%
Calcium 152mg15%
Copper 0.2mg10%
Folate 43µg11%
Iron 3mg17%
Manganese 1mg50%
Magnesium 34mg9%
Phosphorus 79mg8%
Selenium 13µg19%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.
you do not say what to do with the veggies. do we chop or slice or leave whole?
You can use a medium dice or rounds for the carrots/celery.