![Tuscan White Bean Soup](https://cdn.statically.io/img/www.eatingwell.com/thmb/POVV51JNFIGGsKBjCd4-ES3JxgY=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/5973129-e8bc6303869c42caad46e62946e367f3.jpg)
Ingredients
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1 pound dried cannellini or great northern beans
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1 tablespoon olive oil
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1 ½ cups diced onion
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1 cup diced carrots
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1 cup diced celery
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2 tablespoons chopped fresh garlic
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4 cups low-sodium chicken broth
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4 cups water
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2 dried bay leaves
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1 Parmesan rind (optional; see Tip)
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6 cups chopped fresh kale
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1 (15 ounce) can no-salt-added diced tomatoes with basil, garlic & oregano, drained
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2 teaspoons minced fresh rosemary
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3 tablespoons white-wine vinegar
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1 teaspoon salt
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Ground pepper to taste
Directions
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Pick over and sort beans, then rinse under cold water and transfer to a large bowl. Add 3 quarts cold water, cover, and soak at room temperature for 8 to 24 hours. (To quick-soak, see Tip.) Drain and rinse the beans.
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Heat oil in a large pot or Dutch oven over medium heat. Add onion, carrots, and celery; cook until starting to soften, about 8 minutes. Stir in garlic; cook until fragrant, about 1 minute.
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Stir in broth, water, the soaked beans, bay leaves, and Parmesan rind, if using. Increase heat to high, bring to a boil, and cook for 5 minutes. Reduce heat to low, partially cover, and simmer until the beans are nearly tender, 45 to 50 minutes.
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Stir in kale, tomatoes, and rosemary. Partially cover and continue to cook until the beans are tender, 30 to 45 minutes more.
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Discard bay leaves and Parmesan rind, if using. Stir in vinegar and salt; season generously with pepper.
Tips
Adding a Parmesan rind to a pot of soup adds a subtle savory flavor. You can cut off the rind of any size block of Parmesan and save it for future use; rinds will keep in the freezer for 6 months.
To quick-soak beans: Place beans in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour.
Nutrition Facts (per serving)
270 | Calories |
3g | Fat |
44g | Carbs |
15g | Protein |
Nutrition Facts | |
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Servings Per Recipe 8 | |
Serving Size 1 1/4 cups | |
Calories 270 | |
% Daily Value * | |
Total Carbohydrate 44g | 16% |
Dietary Fiber 21g | 76% |
Total Sugars 7g | |
Protein 15g | 29% |
Total Fat 3g | 4% |
Saturated Fat 0g | 2% |
Vitamin A 4155IU | 83% |
Vitamin C 22mg | 24% |
Folate 30mcg | 8% |
Sodium 377mg | 16% |
Calcium 107mg | 8% |
Iron 6mg | 31% |
Magnesium 98mg | 23% |
Potassium 1024mg | 22% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.