Tuscan Bean Soup with Kale

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When I first discovered kale, I made this wonderful soup all of the time because I didn’t know too many other things to do with this interesting new vegetable. I know that seems kind of funny now that there are millions of kale recipes everywhere you look!  My kids all love kale and we have found ourselves enjoying it in other ways, but it was great to come back to this easy, delicious and satisfying soup for a Meatless Monday meal last night. The recipe was featured in Cookie Magazine in 2009, and originally contained pancetta (not meatless) and called for bread crumbs in the soup.  As you can see here, we prefer our wonderful whole wheat bread on the side…for dipping!

Tuscan Bean Soup with Kale
 
Prep time
Cook time
Total time
 
Author:
Serves: 12 cups
Ingredients
  • 3 cloves of garlic, peeled and chopped (garlic press is great here)
  • 1 medium onion, peeled and roughly chopped
  • 1 carrot, peeled and roughly chopped (shortcut: ¾ cup matchstick carrots)
  • 1 celery stalk, chopped
  • 1 tablespoon olive oil
  • 1 15-ounce can diced tomatoes
  • 3 15-ounce cans cannellini or great northern beans, drained and rinsed
  • 4 cups low sodium vegetable or chicken broth
  • 1 teaspoon dried italian seasoning (may substitute any combination of dried oregano, thyme, basil and/or marjoram to equal 1 teaspoon)
  • 1 large bunch of kale, roughly chopped
  • Grated parmesan, for garnish (may omit for a vegan version)
Instructions
  1. In a large pot, over medium heat, saute the first 4 ingredients in one tablespoon of olive oil for about 5 minutes, or until beginning to soften.
  2. Add the tomatoes and their juices, along with the beans, broth and italian seasoning.
  3. Simmer, covered until the beans start to break apart, about 45 minutes.
  4. Add the kale and cook for about 5 to 7 minutes more.
  5. Garnish with about 1 tablespoon of grated parmesan.
Notes
Nutritional info includes 1T of grated parmesan.
Adapted from: Tuscan Ribollita featured in Cookie Magazine, October 2009.
Nutrition Information
Serving size: 1½ cups Calories: 251 Fat: 3.7 Carbohydrates: 39 Sugar: 4 Sodium: 540 Fiber: 13.6 Protein: 14.6 Cholesterol: 3.6