Cheesy Tuscan Kale and White Bean Soup (Vegetarian)

Cheesy Tuscan Kale and White Bean Soup (Vegetarian)

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There are two bowls of Tuscan white bean soup with tablespoons inside and white towel | Hurry The Food Up

Cooking a perfectly nutritious kale and white bean soup is easier than it has ever been if you make use of creamy-white beans, delicious veggies, and some croutons and cheddar for an extra flavorful topping.

A few splashes and swirl-ins here and there and you have a wholesome vegetarian white bean soup ready to fuel you. Just wait and see how it becomes your absolutely best soup for weight loss.

Remember to add this ribollita soup to your healthy weight loss meal plan for satiety, necessary calorie intake and simply to warm up by slurping down a bowl of good soup.

You can cook it either on the stove top or in the oven. Further down in the instructions we’ll explain how to do it both ways.

To make it all downright smooth we have brought into play our weight loss gem, white beans. These attributes safeguard your body weight by remaining so low-calorie, high fiber, and rather awesome.

The recipe ingredients like cannellini beans, chopped onion, carrot, celery stalk, crushed tomatoes, slices of bread etc. | Hurry The Food Up

Tuscan cozying up with kale and white bean soup

We are preparing a centuries-old Tuscan white bean soup, alias ribollita soup, that dates back as far as the Middle Ages.

The word “ribollita” in fact means “reboiled” since the soup was made by thickening day-old vegetable soup with bread.

Our Italian white bean soup recipe has true old Tuscan countryside ardor which serves not only to satisfy your stomach but also as heartfelt comfort food.

There are two bowls of soup, one is topped with croutons and grated cheddar and another isn't. There are two small bowls on sides, one with croutons, another with grated cheddar | Hurry The Food Up

White bean benefits

White beans are by all means the life and soul of this flavorsome party. We are cooking a cannellini bean soup, and cannellini beans in it will impress you with their pleasant nutty savor and great texture.

White beans are worth writing odes to because of their high nutrition density. They are an incredible source of protein, fiber, minerals, and vitamins which are easily digested.

We are using canned beans for our ribollita soup, for this reason, it would be better to drain and rinse them to lessen the amount of sodium that the human body requires a small amount of.

Loading up on kale with tuscan white bean soup

Kale is a super healthy vegetable that is surely designed to reduce hunger and assist in weight control.

This natural superfood contains various nutrients which support heart health, limit cancer risks, increase bone density, and boost digestion.

You can bake kale chips, add kale to sauces, smoothies, and salads, or test its power with our kale and white bean soup recipe.

While cooking soup, you shouldn’t even worry about the potential bitterness of kale as the cooking process will do all the job. However, if you want to eat it raw or slightly cooked, add a few drops of olive oil and some lemon juice.

There are two bowls of bean soup with tablespoon, white towel and a glass of water | Hurry The Food Up

Weight loss grand plan

Legumes and soups are considered some of the most weight-loss-friendly foods in the world. Maintaining a healthy body weight will be no sweat if you add them to your diet.

Soup is indeed a successful meal choice as long as there aren’t any suspicious ingredients with scheming fats.

When it comes to slimming down, it’s best not to choose very creamy or oily soups. Best soup for weight loss should be loaded with fiber and protein but still have a low-calorie count.

Luckily, we’ve compiled a list of healthy vegetarian soup recipes that are all less than 500 calories per serving, with less than 15g fat and at least 14g protein to keep you full and fit.

The ingredients in our vegetarian white bean soup are also carefully selected for healthy fat loss. Just remember to think out your meals and eat at regular times.

If you are eager to set up a successful vegetarian weight loss strategy, you should definetely check our FREE 7-Day Vegetarian Weight Loss Meal Plan. You will discover all the perks of a vegetarian diet, review weight loss basics and try out our quick and easy recipes.

Therea are two bowls of white bean soup, with two tablespoons on side, white towel and glass with water | Hurry The Food Up
There are two bowls of Tuscan white bean soup with tablespoons inside and white towel | Hurry The Food Up
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5 from 1 vote

Cheesy Tuscan Kale and White Bean Soup

Fill up and power up on our hot vegetarian kale and white bean soup. It’s an absolute pearl for your healthy slim down diet.
Course Mains, Soup
Cuisine Italian
Time 45 minutes
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 2 people
Calories 458kcal

Ingredients

  • 1 tbsp olive oil
  • ½ onion (chopped)
  • 1 medium carrot (chopped)
  • 1 stalk celery (chopped)
  • 2 cloves garlic (sliced)
  • 1 can crushed or diced tomatoes
  • 1 can cannellini beans
  • 1 cup vegetable broth
  • 3 sprigs thyme (or 1 tsp dried thyme)
  • 1 bay leaf
  • ¼ tsp chili flakes
  • 2 cups kale leaves (torn, packed)
  • 1 ¼ cups croutons (stove top version or 2 medium slices of sourdough bread, torn (oven version))
  • 1 oz mature or aged white cheddar (finely grated)
  • Salt and pepper to taste

Instructions 

Stove top version

  • In a medium pot over medium-low heat add the olive oil. Add the white onion, carrot and celery stalk diced or chopped into ½ inch pieces (doesn’t have to be exact). Cook for about 8 minutes, until they have reduced and softened. Halfway through add the sliced garlic.
  • Turn the heat to high and add the canned crushed or diced tomatoes. Once they boil, allow to simmer for about 5 minutes, stirring once in a while so nothing sticks to the bottom.
  • Add the cannellini beans, broth, thyme, chili flakes and bay leaf to the pot. Over medium-high heat allow the soup to simmer and bubble for about 10 minutes. In the last 3 minutes add the kale leaves and stir. By the end the soup should have reduced and thickened. Fish out the thyme sprigs and bay leaf. Season soup with salt and pepper per taste.
  • Serve the soup. Top with croutons and grated cheese. Serve immediately.

Oven version

  • In a medium pot over medium-low heat add the olive oil. Add the white onion, carrot and celery stalk diced or chopped into ½ inch pieces (doesn’t have to be exact). Cook for about 8 minutes, until they have reduced and softened. Halfway through add the sliced garlic.
  • Turn the heat to high and add the canned crushed or diced tomatoes. Once they boil, allow to simmer for about 5 minutes, stirring once in a while so nothing sticks to the bottom.
  • Add the cannellini beans, broth, thyme, chili flakes and bay leaf to the pot. Over medium-high heat allow the soup to simmer and bubble for about 10 minutes. In the last 3 minutes add the kale leaves and stir. At that moment, turn on the oven with the broiler on to 230C/450F degrees. By the end the soup should have reduced and thickened. Fish out the thyme sprigs and bay leaf. Season soup with salt and pepper per taste.
  • Serve the soup into oven proof bowls. Top with torn bread pieces and grated cheese. Bake just until the bread is toasted and the cheese has melted and slightly browned. Serve immediately.

Notes

Optionally at the end you can add a little bit of olive oil to top the croutons or bread.
Can’t get enough? Try some of our other recipes:
A Tastebud Fiesta Black Bean Burrito Bowl
Calling all legume lovers! Lentil Vegetable Soup
Taking the BBQ Back Black Bean Burgers
Our veggie take on a classic African Peanut Soup
1 pot wonder! Bean & Pasta Vegetarian Casserole

Nutrition

Nutrition Facts
Cheesy Tuscan Kale and White Bean Soup
Amount per Serving
Calories
458
% Daily Value*
Fat
 
14
g
22
%
Saturated Fat
 
4
g
25
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
7
g
Cholesterol
 
15
mg
5
%
Sodium
 
1468
mg
64
%
Potassium
 
922
mg
26
%
Carbohydrates
 
70
g
23
%
Fiber
 
15
g
63
%
Sugar
 
9
g
10
%
Protein
 
23
g
46
%
Vitamin A
 
12580
IU
252
%
Vitamin C
 
107
mg
130
%
Calcium
 
443
mg
44
%
Iron
 
9
mg
50
%
* Percent Daily Values are based on a 2000 calorie diet.
Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

We hope you enjoy this vegetarian white bean soup! It’s a new recipe but we’re convinced vegetarian bean soups are so much more appealing than we originally thought. Enjoy!

About Dave

From the UK to Germany with many stops along the way. Food without meat is the best type of food. And I plan to share it!

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