Superfoods Tuscan Bean Soup
Indulge in a nourishing bowl of Superfoods Tuscan Bean Soup, a comforting and wholesome recipe brimming with nutrient-packed ingredients. This hearty soup combines tender cannellini beans, vibrant kale, and protein-rich quinoa in a savory vegetable broth, enhanced with aromatic herbs like thyme and oregano. Diced tomatoes add a subtle tang, while a medley of sautéed onion, celery, and carrots creates a rich base. With a quick prep time of just 15 minutes, this one-pot wonder is perfect for busy weeknights, offering six generous servings of flavor and wellness. Garnish with freshly grated parmesan and chopped parsley for a gourmet touch, and pair with crusty bread for a cozy, satisfying meal. Whether you're embracing clean eating, meal prepping, or simply looking for a delicious way to incorporate superfoods into your diet, this Tuscan-inspired soup is sure to become a staple!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 medium carrot, diced
- 2 medium celery stalk, diced
- 3 cloves garlic, minced
- 6 cups vegetable broth
- 14.5 ounces diced tomatoes (canned, no-salt-added)
- 15 ounces cannellini beans (canned, drained and rinsed)
- 4 cups kale, stems removed and chopped
- 0.5 cup quinoa, rinsed
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon red pepper flakes (optional)
- to taste parmesan cheese (optional, for garnish)
- to taste fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrot, and celery. Sauté for 5-7 minutes until the vegetables are softened.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Pour in the vegetable broth and add the canned diced tomatoes with their juice.
Stir in the cannellini beans, thyme, oregano, salt, black pepper, and red pepper flakes if using.
Bring the mixture to a boil, then reduce the heat to low and let simmer for 10 minutes.
Add the quinoa to the pot and simmer for another 15 minutes until the quinoa is fully cooked and tender.
Stir in the chopped kale and simmer for an additional 5 minutes until the kale is wilted.
Taste and adjust seasonings as needed.
Ladle the soup into bowls and garnish with grated parmesan cheese and chopped parsley, if desired.
Serve hot with a slice of crusty bread or crackers for a hearty meal.
Nutrition Facts
Calories |
273 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.2 g | 10% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 916 mg | 40% | |
| Total Carbohydrate | 41.9 g | 15% | |
| Dietary Fiber | 10.2 g | 36% | |
| Total Sugars | 9.2 g | ||
| Protein | 12.3 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 186 mg | 14% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 1195 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
