Tuscan Kale Soup With White Beans and Lentils

Are you one of those people who worry that something healthy may not taste delicious? Let this healthy soup recipe prove your worries wrong! This soup recipe is loaded with good-for-you ingredients and creates an absolutely delicious meal too.

If you’ve been looking for a way to incorporate more plant-based proteins into your diet, this soup recipe is a great way to do this thanks to lentils and white beans. This recipe is also packed with additional protein and nutrients thanks to being a chicken bone broth soup recipe! You may be too busy oohing and aahing while eating this delicious soup to remember that it’s also loaded with lots and lots of veggies, giving you a boost of nutrients and fiber.

Add this hearty and delicious Tuscan white bean soup to your winter rotation today!

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TELL ME ABOUT THIS TUSCAN SOUP WITH WHITE BEANS, LENTILS, AND KALE

Level of difficulty: Easy. Rinse, chop, measure, and cook… you can do it!

Flavor: Italian spices blend with comforting chicken broth, legumes, and veggies to create a cozy and delicious dish.

Time: Give yourself about 60 minutes to make your Tuscan white bean soup. This includes time to chop your vegetables, get everything measured out, and cooking time.

INGREDIENTS NEEDED

Brown Lentils

Water

Olive Oil

Carrots

Yellow Onion

Garlic

Salt

Pepper

Italian Seasoning

Canned Diced Tomatoes (I always choose petite diced! I like the smaller sized tomatoes)

Curly Kale

Canned Cannellini Beans

Chicken Bone Broth

BROTH OPTIONS FOR TUSCAN WHITE BEAN SOUP

This recipe for Tuscan kale and white bean soup and lentils is written using chicken bone broth due to the nutritive value and protein this adds to this healthy soup recipe. However, you have several broth options:

• Chicken Bone Broth - this is the type of broth I’ve recommended for your homemade Tuscan white bean soup with kale and lentils because it adds a lot of additional protein, collagen, and all kinds of nutrients to your meal. This chicken bone broth soup recipe is hearty and sustaining, thanks in part to the nutrition added from the broth used!
• Chicken Broth - standard chicken broth is a great option for this Tuscan white bean soup recipe if that is what you have in your pantry
• Chicken Stock - stock is pretty much the halfway step between broth and bone broth. Based on how stock is made, it is generally thicker and has more protein, vitamins, and minerals than standard broth. Chicken stock is another great option if that is what you have on hand.
• Vegetable Broth - selecting vegetable broth is a great option if you are wanting to make a vegan white bean soup or a vegetarian Tuscan white bean and kale soup!

OVERVIEW: HOW TO MAKE TUSCAN KALE SOUP WITH WHITE BEANS AND LENTILS

1. Prepare Lentils: Sort through and rinse lentils until the water runs clear. Place lentils and water into a medium-sized saucepan and cook per package directions (the standard brown lentils, sometimes just labeled as lentils on the package, cook for about 20-30 minutes)
2. Sauté Vegetables:
3. While the lentils are cooking, add the olive oil, onion, carrot, salt, and pepper to a large saucepan or Dutch oven and sauté over medium heat until the onions are translucent (about 10 minutes).
4. Add the garlic and sauté until fragrant (30 seconds-1 minute).
5. Deglaze your pan by adding in the tomatoes, and scrape the bottom of your pan with a wooden spoon to loosen any browned bits / residue (this is where the flavor lives!). Then add the Italian seasoning and the kale and sauté until the kale is bright green and partially tender (about 5-10 minutes)
6. Add Liquid and Legumes and Simmer: Add beans, cooked lentils, and broth and let simmer on medium-low for 20 minutes.
7. Serve & Enjoy! Serve with grated parmesan and enjoy! Also excellent with crusty French bread to dip into the soup.
8. Store leftovers: store leftovers in an air-tight container in the fridge for up to 1 week.

Note: Tuscan kale and white bean soup with lentils is also a great soup to freeze! I recommend placing your soup into individual sized, air-tight containers. You can freeze soup for up to 3 months.

MODIFICATIONS FOR DIETARY RESTRICTIONS: VEGETARIAN, VEGAN, GF, DF

This Tuscan kale soup with white beans and lentils can easily be modified to fit a variety of special diets (without losing it’s deliciousness!):

• To make this into a vegetarian Tuscan white bean and kale soup recipe, replace the bone broth with vegetable broth
• To make this into vegan white bean soup, replace the bone broth with vegetable broth. You will also need to omit the shredded parmesan for topping, or substitute it with a vegan alternative.
• To make this into a dairy free soup recipe, do not use the shredded parmesan for topping. Or substitute with a dairy-free cheese alternative that you like.
• This recipe is already written to be a gluten free soup recipe, however, if you are serving this Tuscan white bean soup to someone with gluten intolerance it is wise to ensure the broth you use specifically notes ‘gluten free’ on the package.

EXPERT TIPS

Not into kale? No problem, substitute with fresh spinach! I have a few friends and family members who just do NOT do kale. And that’s ok. Replace the kale 1-to-1 with fresh spinach for a different leafy green option!

• Cooking Note: if you choose to make this substitution, do not add your spinach into your soup until the very end of cooking. Just before you’re ready to serve, add the fresh spinach to your pot and let it wilt for 1-2 minutes. Spinach has a much more delicate structure than kale, so does not need the extra time sautéing and simmering.

EQUIPMENT NEEDED

Measuring Spoons

Measuring Cups

Liquid Measuring Cup

Can Opener

Medium Saucepan

Large Saucepan -or- Dutch Oven

Wooden Spoons

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