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Soups · Mediterranean · High Fiber

Tuscan White Bean and Kale Soup

Humble ingredients, deep flavor, and a bowl that freezes perfectly.

Tuscan White Bean and Kale Soup
Time
40 minutes
Serves
6
Protein
17g
Fiber
14g

Why this works

Beans are the most consistent food in longevity research, a cup a day tracks with lower all-cause mortality.

Ingredients

  • 2 tbsp olive oil
  • 1 onion, 2 carrots, 2 celery stalks, all diced
  • 4 garlic cloves, minced
  • 2 tbsp tomato paste
  • 2 cans (15 oz) cannellini beans
  • 6 cups broth
  • 1 parmesan rind (optional)
  • 1 bunch lacinato kale, sliced
  • 1 tsp rosemary, 1/2 tsp chili flakes

Method

  1. 1Sweat the onion, carrot, and celery in the oil for 10 minutes.
  2. 2Add the garlic, rosemary, chili, and tomato paste and cook 2 minutes.
  3. 3Add the beans, broth, and parmesan rind. Simmer 20 minutes.
  4. 4Blend one cup of the soup and stir it back in for body.
  5. 5Add the kale, cook 5 minutes, and finish with olive oil.

Yvette's tip

Freeze in single portions flat in bags, they thaw in minutes on a busy night.

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