Cooking Time
40 Mins
Category
lunch
Tuscan White Bean and Kale Soup
Why it helps
White beans such as cannellini beans are packed with plant-based protein, fibre, and micronutrients like iron and folate. Kale adds additional fibre, vitamin C, and antioxidants, and the combination of beans and vegetables in a light broth makes for a filling, lower glycaemic lunch. This soup fits well into a budget-friendly, plant-forward lunch pattern that supports lasting fullness.
Ingredients
2 tablespoons olive oil
1 onion, chopped
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1/4 teaspoon red pepper flakes (optional)
1 teaspoon dried thyme or Italian seasoning
2 cans (400g each) cannellini beans, drained and rinsed
1 can (400g) diced tomatoes
4 cups vegetable stock
1 bay leaf
4 cups kale, stems removed and chopped
Salt, to taste
Black pepper, to taste
Grated Parmesan, for serving (optional)
Methods
Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery, and cook for 5 to 6 minutes until softened.
Add the garlic, red pepper flakes if using, and thyme, and cook for 1 minute until fragrant.
Add the cannellini beans, diced tomatoes, vegetable stock, and bay leaf. Bring to a boil.
Reduce the heat and simmer for 20 to 25 minutes, until the vegetables are tender.
Remove the bay leaf. For a creamier texture, blend about a third of the soup with an immersion blender, then stir it back in.
Add the chopped kale and simmer for 5 minutes, until wilted and tender.
Season with salt and pepper to taste.
Ladle into bowls, topped with grated Parmesan if using.