Recipe: Vegan Tuscan Kale & White Bean Soup

By
January 18, 2012

The finished product, with added brown rice. (Amber Mendoza)

This one-pot-meal is incredibly easy to throw together and best of all, it’s inexpensive to make! I found this recipe when I was in need of something quick and easy to make for my husband and I for dinner. I wanted it to be ready for him by the time he got home, but I also needed to find something that would accomodate his
carnivorous appetite.

With about an hour to spare, I discovered this life saver, added some shredded chicken to his bowl, and it was a hit! This was my first time cooking with kale, and I was very satisfied with its taste, and the soup overall.

If you’re unfamiliar with this veggie, it is a high fiber, cruciferous vegetable (from the mustard greens family) loaded with vitamins K and A. Vitamin K aids the retention of calcium in our bones and helps to maintain a healthy heart. Vitamin A, also present in carrots, promotes good eyesight and cataract prevention. By eating these veggies together, you’re not only getting a well balanced meal of carbohydrates, protein and fiber, but are promoting a healthy body. Now if you’re ready, grab your veggies and that fancy new apron you’ve been looking for an excuse to wear, and let’s get cooking!

Ingredients

– 2 tablespoons of extra-virgin olive oil

– 1 cup diced yellow onion

– 4 large garlic cloves, roughly chopped in small pieces

– 1 (32-ounce) box vegetable broth (low-sodium, optional)

– 4 cups packed chopped kale (I recommend cutting out the stems before cooking by folding a leaf in half, and slicing along its center as they are often tough)

– 1 (14.5-ounce) can Italian-style diced tomatoes

– 1 (14.5-ounce) can cannellini beans, drained and rinsed (no-salt-added, optional)

– 1 (14.5-ounce) can sliced carrots, drained, or two large carrots, peeled and sliced

Feel free to experiment with these ingredients! Try spinach in place of kale, or pasta instead of beans. You can even opt to add some turkey sausage if you’re a meat-eater. I added brown rice to my recipe, so the possibilities really are endless. It can also be frozen and stored for a last minute meal in the future.

Method

In a large saucepan, heat olive oil over medium heat. Add onion and cook 3 minutes or until onions begin to lose their color. Add garlic and cook 2 minutes longer. Add broth, kale and tomatoes (and fresh carrots, if using) and cover. Cook 5 minutes or until kale is tender. Add beans and canned carrots and heat thoroughly. Spice to taste. Serve while hot.

Nutrition Facts

Serving size: approximately 1 &  1/4 cups.

Per serving: 284 calories (80 from fat), 8g total fat, 1g saturated fat, 0mg cholesterol, 460mg sodium, 33g total carbohydrate (8g dietary fiber, 7g sugar), 9g protein

Thanks to Whole Foods Market for this recipe. (http://www.wholefoodsmarket.com/recipes/2451)


Recipe: Vegan Tuscan Kale & White Bean Soup was published on January 18, 2012 in Blogs, Food, Sports & Health

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  • Suzzannaemely

    Amber, this sounds amazing! I’ll have try it : )