Vegan Tuscan Kale and White Bean Soup

Teresa Ambra

Vegan Tuscan Kale and White Bean Soup is deliciously hearty and satisfying. This homemade soup includes carrots, tomatoes, white beans and kale. It's healthy, low calorie, gluten free and vegan. If you're looking for a hot, comfort food meal during the cold, winter months, this is it!

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Prep Time 15

Cook Time 35

Total Time 50

Course Main Dish, Soups, Stews & Chowders

Cuisine American

Servings

Calories 281 kcal

Equipment

1 large sauce pan or Dutch oven with lid
1 sharp knife to cut vegetables
measuring cups
measuring spoons
1 wooden spoon
1 soup ladle
1 vegetable peeler

Ingredients

2 tbsp. extra-virgin olive oil
1 cup yellow onion diced
1 tsp. minced garlic from a jar or two-three cloves, minced
32 oz. ctn. low-sodium vegetable broth
4 cups chopped kale packed
14.5 oz. can Italian style diced tomatoes undrained
14.5 oz. can no-salt-added cannellini beans drained and rinsed
8 oz. carrot chips or 2 carrots, sliced
1/4 tsp. ground black pepper
1/2 to 1 tsp. fresh thyme or as desired
1/4 cup Italian parsley chopped

Instructions

In a large saucepan, heat olive oil over medium heat.
Add onion and cook 3 minutes.
Add garlic and cook 2 minutes longer.
Add broth, tomatoes, carrots, pepper, thyme and Italian parsley, and cover.
Cook 15-20 minutes or until carrots are fork tender.
Add kale and cook an additional 5 minutes.
When carrots are done and other veggies are cooked, add beans and heat thoroughly.
Serve hot.

Notes

NOTE: I microwaved the carrots for 5 minutes so they would cook through in this amount of time.

Recipe adapted from Whole Foods Market.

Nutrition

Calories: 281kcalCarbohydrates: 42gProtein: 12gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 231mgPotassium: 1166mgFiber: 12gSugar: 9gVitamin A: 16633IUVitamin C: 85mgCalcium: 316mgIron: 6mg

Keyword gluten free, kale, soup, tomatoes, vegan, white beans

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