Creamy Tuscan White Bean Soup with Kale Pin Print Creamy Tuscan White Bean Soup with Kale Serving 6 servingsPrep time 10 minutesCooking time 30 minutesCalories 280 kcal Ladies, meet your new favorite cozy-night soup. This Creamy Tuscan White Bean Soup with Kale is rich, silky and full of flavor from garlic, sun-dried tomatoes and Italian herbs, and here’s the secret: there’s no heavy cream! Blending some of the white beans right in the pot makes it naturally creamy, and a splash of milk and a little Parmesan take it over the top. Each bowl has around 17 grams of protein and 10 grams of fiber, it’s ready in about 40 minutes, and it tastes even better the next day. 🛒 Ingredients 1 tablespoon olive oil 1 yellow onion, diced 2 carrots, diced 2 celery stalks, diced 4 cloves garlic, minced 1/3 cup sun-dried tomatoes in oil, drained and chopped 1 1/2 teaspoons Italian seasoning 1/4 teaspoon red pepper flakes (optional) 3 cans (15 oz each) cannellini beans, drained and rinsed 4 cups low-sodium chicken or vegetable broth 1 cup 2% milk (or unsweetened plain almond milk) 4 cups chopped kale, stems removed (about 1 small bunch) 1/3 cup grated Parmesan cheese, plus more for serving 1 tablespoon fresh lemon juice Salt and black pepper, to taste 👩🏻‍🍳 Instructions Sauté the Veggies: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots and celery and cook for 6 to 8 minutes, stirring now and then, until softened. Add the Flavor: Stir in the garlic, sun-dried tomatoes, Italian seasoning and red pepper flakes. Cook for 1 minute, until fragrant. Simmer: Add the cannellini beans and broth. Bring to a boil, then lower the heat and simmer for 15 minutes so the flavors come together. Make It Creamy: Use an immersion blender to blend about one-third of the soup right in the pot, until it’s thick and creamy but still has plenty of whole beans. (No immersion blender? Carefully blend 2 cups of the soup in a regular blender and stir it back in.) Add the Kale: Stir in the milk and kale and simmer for 3 to 5 minutes, until the kale is tender and bright green. Don’t let the soup boil after adding the milk. Finish and Serve: Turn off the heat and stir in the Parmesan and lemon juice. Season with salt and pepper to taste. Ladle into bowls and top with extra Parmesan and a drizzle of olive oil, if you like. Nutritional Information A Quick Note: The following nutritional information is an estimate for 1 serving (about 1 1/2 cups) made with low-sodium chicken broth and 2% milk, without extra toppings. Actual values can vary based on the specific brands and ingredients you use. Calories: ~280 kcal Protein: ~17 g Fat: ~6 g Carbohydrates: ~40 g Fiber: ~10 g Sugar: ~6 g Tips & Swaps Add more protein: Stir in 2 cups of shredded rotisserie chicken or cooked Italian chicken sausage with the kale. Make it vegetarian: Use vegetable broth and a Parmesan-style cheese made without animal rennet. Make it dairy-free: Use unsweetened plain almond milk and swap the Parmesan for 2 tablespoons of nutritional yeast. Swap the greens: Fresh spinach works great. Stir it in at the very end, since it wilts in about a minute. Meal prep: Keep leftovers in the fridge for up to 4 days. The soup thickens as it sits, so add a splash of broth when you reheat it. Freezer friendly: Freeze for up to 3 months. For the best texture, freeze it before adding the kale and Parmesan, then add them when you reheat. Creamy, cozy and packed with plant protein and fiber. Grab a big bowl (and maybe a slice of crusty whole-grain bread) and enjoy, ladies! Check out these items! SHOP NOW! SHOP NOW! SHOP NOW! SHOP NOW! SHOP NOW! SHOP NOW! Share: Facebook Pinterest Email SHOP NOW! SHOP NOW! Social Media Facebook-f Youtube Pinterest Instagram Tiktok Most Popular Get The Latest Updates Subscribe To Our Weekly Newsletter No spam, notifications only about new post, updates. Categories Related Posts