Tuscan White Bean and Kale Soup
White beans such as cannellini beans are packed with plant-based protein, fibre, and micronutrients like iron and folate.
- Total time
- 40 min
- Serves
- 4
- Calories
- 320 kcal
- Ingredients
- 15
Ingredients
For 4 servings
Tick items off as you gather them.
Method
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.
Why it can fit a PCOS-friendly week
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.
Calories are approximate, per the recipe as written. Adjust portions and ingredients to your needs, and check with a healthcare professional or dietitian if you follow a medical diet.
PCOS/PMOS Nutritions
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