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+ servings

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!
5 from 5 votes
Prep Time 20 mins
Cook Time 40 mins
Total Time 1 hr
Course Soup
Cuisine American, Italian
Servings 12 Servings
Calories 211 kcal

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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