If you are looking for a hearty soup that can double as a main dish, this Tuscan kale and bean soup is the answer. It is loaded with vegetables that are in season in summer, fall, and even winter if you store properly. When using vegetable broth this can be a completely vegan meal. The cannellini beans will add protein and have a nice, creamy texture. The secret to this soup is to mash about a half a can of beans on a plate and then stir into the vegetables. Then when you add the broth it will make a smooth base.
This is also an easy Zero Waste meal. Use garden or Farmer’s market produce that is un-packaged and bulk dried beans. To take it one step further, try making your own vegetable broth with food scraps to avoid Tetra Pak (plastic and foil lined cardboard).
Tuscan Bean Soup
Ingredients
- 3 tbsp Extra virgin olive oil
- 2 medium carrots sliced
- 1 large onion chopped
- 1 stalk chopped celery or 1/2 cup grated celeriac root
- 2 cloves garlic finely minced
- 3 springs fresh oregano or 1 tsp dried
- 1/4 teaspoon salt
- black pepper to taste
- 2 cans 15 ounces each cannellini beans or other small white beans, drained and rinsed
- 4 cups vegetable stock
- 4 cups kale or spinach stems removed
- olive oil to serve
Instructions
- In a large soup pot, heat the olive oil. When it is hot, add the carrots, onion, celery, garlic, oregano, salt, and pepper. Cook, stirring often, for 5-7 minutes until the onions are translucent.
- On a plate, mash 1/2 cup of the beans with a fork. Add them to the vegetables in the pot. Cook, stirring for 2 minutes. Add the remaining beans to the pot and stir well.
- Stir in the chicken/veggie stock and bring to a boil. Lower the heat, and simmer for 20 minutes or until the carrots are tender.
- Discard the oregano sprigs (the leaves should have fallen into the soup). Add additional salt and pepper to taste.
- Add kale or spinach to the pot and simmer another 2-4 minutes until wilted. Ladle into bowls, drizzle with olive oil, and serve with crusty bread (optional)
