Baby, it’s cold outside, and the only thing better than warming up with a bowl of soup? Warming up with a bowl of soup that also happens to contain all the right nutrients to support a healthy bod. This soup delivers on all levels, from flavor, to fiber and everything in between (like complex carbs and protein).
It’s an excellent option for fans of a meat-free lifestyle, but if you wanted to pump up the protein, shredded chicken breast would make the perfect addition to an already delicious dish.
Tuscan Bean and Kale Soup
Prep Time: 15 min Total Time: 1 hour Makes 4 servings
1 sweet onion, diced
2 carrots, chopped
1 orange bell pepper, chopped
1 yellow bell pepper, chopped
3 cloves garlic, minced
¼ tsp red pepper flakes
1 tsp dried rosemary or 1 Tbsp fresh rosemary
¾ cup dry vermouth or dry white wine
1 (14 oz) can San Marzano plum tomatoes with juice
1 qt vegetable stock
2 Tbsp tomato paste
Salt and pepper to taste
2 tsp grated orange zest
1 bay leaf
1 (15 oz) can white kidney beans or cannellini beans, drained and rinsed
1 lb chopped kale, center stems removed
1.Coat a large soup pot with nonstick cooking spray or 1 tsp olive oil and heat over medium heat. When hot, add onion, carrots, and peppers and cook until softened, about 5 minutes.
2.Add garlic, red pepper flakes, and rosemary, and cook 1 minute until fragrant. Add vermouth or wine and simmer until reduced by half. Add salt and pepper to taste.
3.Crush tomatoes in the pot. Add in the juice from the tomatoes and tomato paste and stir until well combined. Add vegetable stock, orange zest, bay leaf, beans, and kale. Bring to a boil.
4. Reduce heat, and simmer covered for 1 hour. Taste and adjust seasoning as necessary with salt and pepper.
Nutrients per Serving: Calories: 254 Fat: 1 g Carbs: 40 g Fiber: 10 g Protein: 10 g
Recipe by: Tiffani Bachus, RD and Erin MacDonald, RD | Photography by: Paul Buceta