Savor a hearty, satisfying meal while still kickstarting a healthy New Year with this comforting soup. It’s packed with classic Tuscan flavors, but also protein, fiber, and nourishment!
- 2 teaspoons olive oil
- 1 medium onion, finely chopped
- 4 cloves garlic, minced
- 2 teaspoons minced fresh rosemary leaves
- 4 cups water
- 1 pound white or gold potatoes, peeled, cut into small cubes
- fine sea salt & ground black pepper
- 1 15-ounce can white beans, rinsed and drained
- 3 cups coarsely chopped kale (tough ribs removed)
- Heat the oil in a large saucepan set over medium heat. Add the onions; cook and stir for 6 to 9 minutes until onions begin to turn brown. Add the garlic and rosemary; cook and stir for 1 minute longer.
- Add the water, potatoes, 3/4 teaspoon salt and 1/8 teaspoon black pepper. Bring to a low boil, reduce heat to low and simmer uncovered for 30 to 35 minutes until the potatoes are very tender. Using the back of a kitchen spoon, coarsely mash some of the potatoes.
- Add the beans and kale to the soup; cook 4 to 7 minutes longer or until kale is wilted and tender. Remove from heat and season to taste with additional salt and pepper, as desired.
Storage: The cooled soup can be stored in an airtight container in the refrigerator for up to 5 days or the freezer for up to 6 months.
Shortcut Tips: Pressed for time? Use any or all of these options (1) Use 1 and 1/4 cups (thawed) frozen chopped onions (you can find these in the frozen vegetable section) in place of the medium onion, (2) use 1-1/2 teaspoons garlic powder in place of the chopped garlic, and (3) use 1 teaspoon dried rosemary leaves (crumbled) in place of the fresh rosemary.
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
- Serving Size: about 1-1/2 cups
- Calories: 207
- Sugar: 2.7 g
- Sodium: 397 mg
- Fat: 2.6 g
- Saturated Fat: 0.4 g
- Carbohydrates: 41.1 g
- Fiber: 9 g
- Protein: 9.3 g
- Cholesterol: 0 mg
Keywords: vegan soup, healthy Italian soup, vegan white bean kale soup, grain-free, gluten-free, easy, fast, high protein, high fiber, low sugar