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Healthy Soup: Hearty Tuscan White Bean Soup

Posted by NatraCure on
Healthy Soup: Hearty Tuscan White Bean Soup

It's soup season, and there's no better comfort food than a hearty Tuscan White Bean soup. This healthy recipe is packed full of nutritious ingredients to keep you healthy and warm to beat that winter chill. This soup is great as a meal on its own or a make-ahead lunch for your work week.

 

What Makes Tuscan White Bean Soup Healthy? 

When trying to improve your health, soup is often a great choice when it's made with nutrient-dense ingredients that will satisfy your hunger and nourish your body. Tuscan white bean soup is an ideal healthy option and is easy to make. It has high levels of protein and fiber thanks to the cannellini beans and kale to keep you feeling full for longer. 

Kale is a superfood rich in vitamins A, B, and C, and Vitamin K, folate, and omega-3 fatty acids, and it is one of the most nutrient-dense foods on this planet. The tomatoes in the soup contain lycopene, an antioxidant that fights free radicals and improves your immune system. The carrots add in beta carotene, another form of vitamin A, vitamin K, and potassium. 

Every ingredient in this Tuscan white bean soup is perfectly balanced in flavor and nutrients for a well-rounded meal perfect during cold winter.  

What You'll Need: 

  • 2 tbsp olive oil
  • 1 yellow onion, diced
  • 5 garlic cloves, minced
  • 2 large carrots, peeled and chopped
  • 1 stalk diced celery
  • 2 tbsp dried rosemary
  • 1 28-ounce can of diced tomatoes
  • 2 cans cannellini beans, rinsed and drained
  • 4 cups vegetable stock
  • 2 tbsp red wine vinegar
  • 2 cups kale, stemmed and chopped
  • Basil chopped for garnish
  • Salt and pepper to taste 

Instructions: 

  1. Using a large stock pot or Dutch oven, add the olive oil over medium heat. Add the onions and sauté for 5 minutes or until the onions are translucent.
  2. Add garlic, carrots, and celery, and sauté until the vegetables begin to soften and brown slightly.
  3. Add rosemary and cook for another 1 minute.
  4. Add in the canned diced tomatoes, vegetable stock, and cannellini beans and bring to a boil.
  5. Lower heat and simmer for 30 minutes.
  6. Add vinegar and kale and let simmer for a few minutes until the kale has begun to wilt. Taste and add salt and pepper as needed. (*See notes for a creamier Tuscan white bean soup) 

This soup can be served immediately or stored in the refrigerator or freezer for future meals. If you plan on storing the soup, let the soup cool to room temperature before transferring it to a container. The leftover soup can be stored in the fridge for up to 4 days or frozen for up to 2 months. 

*If you want the soup to be a little thicker and creamier, before adding the kale, take a cup of the soup and blend until smooth. Add the soup back to the pot and complete the recipe. 

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