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Tuscan Kale and Bean Soup


Soup with kale, beans and carrots garnished with a toasted slice of bread.
An easy tuscan inspired soup decorated with in-season fall vegetables.

 

The Benefits

Kale: This bitter nutrient dense leaf may help promote good digestion, fight cancer and help lower cholesterol amongst many other benefits.

Vitamin A, B6, C & K - Calcium - Iron - Manganese


Cannellini Beans: This high protein white bean may support healthy muscle mass, promote good digestion and help regulate blood sugar levels.

Copper - Iron - Magnesium - Potassium - Phosphorus


Celery Root: This odd bulb of the celery plant may help fight inflammation, strengthen your bones and promote gut health.

Antioxidants - Vitamin C & K - Fiber - Magnesium - Potassium


Carrot: This flavorful root may help improve vision, keep blood sugar level under control and help regulate blood pressure within the body.

Vitamin A, C & K - Calcium - Fiber - Iron - Potassium


Vegetable Broth: This simple yet delicious broth may improve digestion, promote weight loss, strengthen bones and maintain healthy hair and skin.

Vitamin A, C, E & K - Calcium - Fiber - Magnesium


 

The Recipe

Ingredients:

2 tbsp olive oil

1 onion, diced

3 cloves of garlic, minced

1/2 tbsp dried oregano

2 carrots, sliced

1 celery root, chopped into 1" cubes, sub. celery stalk

2 medium potatoes, optional

1 can cannellini beans

1 can tomato sauce

4-5 cups vegetable broth

1 bay leaf

salt

pepper

2 cups kale, roughly chopped

4 tbsp fresh parsley, chopped

parmesan, for topping


Instructions:

1) In a large pot, sauté olive oil and onion over medium-high heat until onion is translucent. Add garlic and oregano, stir for 1 minute making sure not to burn the garlic. Toss in carrots and celery root. Cook for 3-4 minutes. Add potatoes, tomato sauce and vegetable broth. Bring to a boil, then reduce to simmer. Add bay leaf, salt and pepper. Cook on medium-low for 25-30 minutes with lid on.

2) Once potatoes and celery root can be pierced with a fork, add beans and kale. Cover and allow beans to cook and kale to wilt for 3-5 minutes.

3) Serve with parsley and parmesan. Enjoy!


 

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