Soups · Mediterranean · High Fiber
Tuscan White Bean and Kale Soup
Humble ingredients, deep flavor, and a bowl that freezes perfectly.

- 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
- 1Sweat the onion, carrot, and celery in the oil for 10 minutes.
- 2Add the garlic, rosemary, chili, and tomato paste and cook 2 minutes.
- 3Add the beans, broth, and parmesan rind. Simmer 20 minutes.
- 4Blend one cup of the soup and stir it back in for body.
- 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.
Take it to the kitchen
Download the printable recipe card.
A designed, print-ready PDF of Tuscan White Bean and Kale Soup, the five components, full ingredient list, numbered method, macros, and Yvette's tip. Tell us where to send you more like it and it downloads instantly.
- Print-ready A4 recipe card
- Macros and timing at a glance
- Yours to keep, free
Cook this next

Dinner · High Protein
Five-Component Sheet Pan Salmon
Salmon, lentils, roasted roots, herb yogurt, and a squeeze of lemon. One pan, five components, zero guesswork.

Soups · Gut Friendly
Seven-Day Gut Reset Soup
Legumes, alliums, and greens, the fiber load your microbiome has been waiting for.

Breakfast · High Fiber
Overnight Oats with Chia and Berries
Made in a jar tonight, eaten cold at your desk tomorrow.