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Tuscan White Bean Kale Soup Recipe

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The best Tuscan White Bean Kale Soup recipe with winter squash, leeks, lacinato kale and creamy cannellini beans. Quick and easy to make on the stove top, without meat, 100% vegan and gluten free! Slow cooker method included.
 
Loaded with whole foods this comforting vegan / vegetarian soup screams for Italian crusty bread to be dunked in it and it’s absolutely to die for delicious.
 

Featuring Tuscan kale also called Lacinato kale or cavalo nero, a rich homemade veggie broth and lots of earthy flavors from cannellini beans and winter squash. 

 

A Real Zuppa Toscana or Zuppa di Fagioli Bianchi!  

 

I swapped the traditional parmesan rind for nutritional yeast to make it super delicious and as healthy as can be without any added fat. No ham hock, no bacon, no chorizo, totally cruelty-free with only real ingredients. After all, animal products are so 1800s and late, nobody needs that negativity in their lives and in their bodies! Namaste! 

How to Make Creamy Bean Soup without Cream:

 
Once fully cooked just transfer about two cups of the soup to your blender and puree until silky smooth. Stir back into the soup pot for a creamy but still rustic texture. 
 

Let’s Talk Flavor!

 
  • I used a base of flavorful leeks and acorn winter squash in my recipe but butternut, kabocha, sweet potatoes and even just a couple of large carrots will work fine in here. Use what you have!
 
  • If you fancy a little smokiness in this soup you can add a touch of liquid smoke. Start with about 1/4 teaspoon and work your way up from there, use too much and you’ll ruin a great thing.
 
 

This Tuscan White Bean and Kale Soup Is:

 
Simple to Make
Restorative
Quick & Easy
Comforting & Warming
Super Tasty
Loaded with Protein
Rich in Micronutrients
Earthy, Hearty & Healthy.
 
FAQ:

Q: Can I Use Dried beans Instead of Canned ?

A: Absolutely yes! Just remember to soak them in advance and cook them separately with aromatics and herbs before adding them to the soup. If you are going to cook beans from scratch I suggest making at least three to four cups and storing the leftovers for later. I do that when making my black bean soup and it never goes to waste.

Q: Can You Freeze Tuscan Bean Soup ?

A: Yes you can. Soups usually freeze very well, store in small portions in glass containers for up to three months.
 

Q: What Are Cannellini Beans ?

A: They are kidney shaped beans with a mild but earthy nutty flavor and creamy texture. Can be replaced in recipes with navy or northern beans. 
  Tuscan White Bean Kale Soup recipe with winter squash, leeks, lacinato kale and creamy cannellini beans.
 

How to Make Tuscan White Bean Kale Soup with Dried Beans:

 
  • Rinse 2-3 cup of dried beans well then place them in a bowl and cover with cold water. Soak for at least 5 hours and up to 8. After soaking drain and rinse the beans in a colander again and transfer them to a heavy bottom stock pot.
 
  • Cover the beans with 3 inches of water, add some herbs and aromatics (bay leaves, rosemary, onion, carrots, garlic and a pinch of sea salt) and bring to a simmer. Cook for one hour or until the beans are cooked through, soft and creamy to your liking. 
 

How to Make White Bean and Kale Soup in the Slow Cooker:

  1. Combine all of the soup ingredients  in a slow cooker except the kale.
  2. Cook on HIGH 3 to 4 hours, or on LOW 7 to 8 hours.
  3. Add the kale in the last 15 to minutes of cooking. Serve hot with extra nutritional yeast on the side.

P.S. During the rise of the Roman Empire beans were used for voting. The white was a Yes, the black was No. The more you know, right ?!

If you make this recipe please come back here to rate it, snap a photo and tag me with #VeggieSociety on Insta, it always makes my day ~ Florentina Xo’s

Watch How to Make it on the Stovetop

 

White Bean Kale Soup
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Tuscan White Bean Kale Soup

The best Tuscan White Bean Kale Soup recipe with winter squash, leeks, lacinato kale and creamy cannellini beans. Super easy to make, without meat, 100% vegan and gluten free!
Course Soup
Cuisine Italian
Keyword White Bean Kale Soup
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 people
Calories 226kcal
Author Florentina

Ingredients

  • 15 oz canned cannellini beans (drained, or 2 cups homemade cooked beans)
  • 1/2 acorn squash (4-5 cups) (or kabocha squash)
  • 1 bunch Tuscan kale (about 3 packed cups)
  • 6 cups veggie stock (low-sodium)
  • 1/2 leek (or 1 small yellow onion) -chopped
  • 2 cloves garlic -minced
  • 6 sprigs thyme
  • 1 sprig fresh rosemary -chopped
  • 2 leaves bay
  • 3 tbsp vegan Parmesan or nutritional yeast
  • 1 tsp garlic powder
  • sea salt & black pepper to taste
  • 1 pinch red pepper flakes (OPTIONAL)
  • 1/4 tsp liquid smoke (OPTIONAL)
  • lemon wedges for serving
US Customary - Metric

Instructions

  • Slice the leeks then rinse them well in a colander with cold water.
  • Preheat a heavy bottom stock pot over medium flame and add a splash of water and the cleaned leeks with a pinch of sea salt. Saute for a few minutes until they have collapsed and begin to caramelize. (add more liquid if needed to make sure they don’t burn).
  • Meanwhile rinse the squash, discard the seeds and cut it into one inch pieces. Add it to the pot with the leeks together with the thyme, rosemary and bay leaves. Give everything a good stir and add the minced garlic and garlic powder. Stir again and pour in the veggie stock.
  • Bring the soup to a simmer then add the vegan parmesan (or nutritional yeast) and cook for about 25 minutes until the squash is cooked through.
  • Add the cooked beans to the soup and simmer until warm. Discard the bay leaf and thyme sprigs. Taste and adjust seasonings with sea salt and black pepper to your taste.
  • Transfer two cups of the soup to a blender and puree until smooth. Add the puree back into the soup pot and mix to combine.
  • Rinse the kale well and remove the stems. Chop it into small pieces and add it to the soup. Cook a couple of minutes until wilted. Serve hot with a pinch of the red pepper flakes and lemon wedges on the side. 

Slow Cooker Method:

  • Combine all of the soup ingredients  in a slow cooker except the kale. Cook on HIGH 3 to 4 hours, or on LOW 7 to 8 hours.
  • Add the kale in the last 15 to minutes of cooking. Serve hot with extra nutritional yeast on the side. 

Notes

  • Nowadays I make most recipes oil-free and WFPB compliant. If you insist of adding some olive oil to this soup just add it at the very end before serving.
  • Only use the liquid smoke if you want to give your soup a smoky flavor. Start with very little and work your way up as it can be overpowering.

Nutrition

Calories: 226kcal | Carbohydrates: 43g | Protein: 14g | Fat: 1g | Sodium: 1212mg | Potassium: 1151mg | Fiber: 7g | Sugar: 3g | Vitamin A: 7855IU | Vitamin C: 91.3mg | Calcium: 216mg | Iron: 5.6mg

Environmental Information

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