Tuscan Bean Soup
Servings 6 servings
Calories 320kcal
Ingredients
- 14 oz chickpeas cooked or 1 can
- ½ cup red kidney beans dry
- ½ cup cannellini beans
- 3 tbsp olive oil extra virgin
- 2 cups onion diced
- 1 cup celery
- 1 cup carrot
- 4 cloves garlic
- 14 oz tomato diced, no added salt
- 2 quart chicken broth low salt
- 1 tsp rosemary leaf 2 sprigs
- 1 tsp thyme 3 sprigs
- 1 tsp oregano 1 sprig
- 1 tsp bay leaf 1 leaf
- 1 serving red chili flakes
- 12 oz kale
Instructions
- Place the kidney beans in a medium pot, add water to cover by 2-inches and bring to a boil. (If using canned kidney beans, skip this step.)
- Turn the heat down, let simmer for 45 minutes to 1 hour, or until just-tender.
- Use the same process for the cannellini beans.
- Use home made chickpeas or a can.
- In a large soup pot, heat the olive oil over medium heat.
- Saute the onion, celery, carrot and garlic for 3 to 4 minutes.
- Season with salt and freshly ground black pepper, to taste.
- Add the diced tomatoes, the cooked and drained kidney beans, cannellini beans, chick peas, and the chicken stock.
- Using kitchen twine, tie the herbs and the bay leaf into a bundle and add to the pot.
- Season with the red chili flakes, salt and pepper.
- Cook for 15 to 20 minutes, then add the kale.
- Continue cooking until the beans are completely tender.
Nutrition
Nutrition Facts
Tuscan Bean Soup
Amount Per Serving (666 g)
Calories 320
Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1.5g9%
Sodium 470mg20%
Potassium 749mg21%
Carbohydrates 45g15%
Fiber 14g58%
Sugar 9g10%
Protein 19g38%
Calcium 193mg19%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
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