Tuscan White Bean & Kale Soup

Soups

Tuscan White Bean & Kale Soup

230kcal
13gprotein
10 minprep
25 mincook
4servings
Easy

A rustic Italian-inspired soup with cannellini beans, kale, and rosemary. Hearty, vegan, and packed with fibre.

veganhigh-fibremeal-prepgluten-free

Ingredients

  • 2 tins (400g each) cannellini beans, drained
  • 150g kale, roughly chopped
  • 1 tin (400g) chopped tomatoes
  • 1 litre vegetable stock
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 sprig rosemary
  • 1 tbsp olive oil
  • Salt, pepper, and chilli flakes

Method

  1. 1

    Heat oil in a large pot. Fry onion 5 minutes. Add garlic and rosemary.

  2. 2

    Add tomatoes and stock. Bring to a boil.

  3. 3

    Add beans and simmer 15 minutes.

  4. 4

    Mash some beans against the pot to thicken.

  5. 5

    Stir in kale and cook 3 minutes. Season with salt, pepper, and chilli flakes.

Tip: Cannellini beans provide around 7g of protein and 6g of fibre per 100g cooked.

Try this recipe in a meal plan

Follow a structured 7-day plan that includes meals like this one