Tuscan Kale Soup with White Bean and Lentils
Healthy, hearty, and delicious, this Tuscan white bean soup with kale and lentils is the perfect soup for a cold day. Packed with protein, veggies, fibers, and nutrients, this soup is a healthy dinner option that tastes great too!
Ingredients
- 1 + 1/2 C dry brown lentils
- 3 C water
- 2 Tbsp olive oil
- 4-5 large, or 5-7 medium carrots, peeled and diced
- 1 large yellow onion, diced
- 4-6 cloves garlic, minced
- 2 tsp salt
- 1/2 tsp black pepper
- 1 + 1/2 Tbsp Italian Seasoning
- 1, 28 oz can diced tomatoes (I use petite diced)
- 6 C de-stemmed, chopped, and tightly packed curly kale
- 2, 15 oz cans cannellini beans
- 6 C chicken bone broth*
- Optional: grated parmesan cheese for topping, French bread for dipping
Instructions
- Prepare Lentils: Sort through and rinse lentils until the water runs clear. Place lentils and water into a medium-sized saucepan and cook per package directions (the standard brown lentils, sometimes just labeled as lentils on the package, cook for about 20-30 minutes)
- While the lentils are cooking, add the olive oil, onion, carrot, salt, and pepper to a large saucepan or Dutch oven and sauté over medium heat until the onions are translucent (about 10 minutes).
- Add the garlic and sauté until fragrant (30 seconds-1 minute).
- Deglaze your pan by adding in the tomatoes, and scrape the bottom of your pan with a wooden spoon to loosen any browned bits / residue (this is where the flavor lives!).
- Add the Italian seasoning and the kale and sauté until the kale is bright green and partially tender (about 5-10 minutes)
- Add the beans, cooked lentils, and broth and let simmer on medium-low for 20 minutes.
- Serve and enjoy! Option to top with grated parmesan cheese and/or with a side of crusty French bread
- Store leftovers in an air-tight container in the fridge for up to 1 week.*
Notes
*Use vegetable broth in place of bone broth to make this soup vegetarian and vegan friendly.
*Tuscan kale and white bean soup with lentils is also a great soup to freeze! I recommend placing your soup into individual sized, air-tight containers. You can freeze soup for up to 3 months.
Nutrition
Calories: 211kcalCarbohydrates: 33gProtein: 16gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 716mgPotassium: 562mgFiber: 14gSugar: 4gVitamin A: 6842IUVitamin C: 41mgCalcium: 185mgIron: 5mg
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