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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.