Tomato & Kale Soup with Cannellini Beans

A robust and comforting tomato-based soup, rich with sautéed vegetables, nutrient-packed kale, and a touch of cannellini beans for texture, finished with savory Parmesan crisps.

• Prep: 20 min
• Cook: 40 min
• Total: 1 hr
• Servings: 5
• Cuisine: Italian
• Difficulty: Medium
• Cost: $2.49/serving

Dietary

• Egg-Free
• Gluten-Free
• High-Fiber
• Nut-Free
• Pescatarian
• Soy-Free
• Vegetarian

Tags

• comfort food
• healthy
• savory
• boil
• budget-friendly

Ingredients

• 1 tablespoon olive oil
• 1 yellow onion (medium, diced)
• 1 carrot (medium, diced)
• 1 celery stalk (diced)
• 3 clove garlic (minced)
• 4 cup vegetable broth
• 28 ounce crushed tomatoes
• 1 teaspoon dried oregano
• 0.5 teaspoon dried basil
• 1 bay leaf
• 0.5 cup cannellini beans (rinsed and drained)
• 5 ounce fresh kale (tough stems removed and chopped)
• 0.5 teaspoon salt (or to taste)
• 0.25 teaspoon black pepper (or to taste)
• 0.5 cup grated Parmesan cheese (for crisps/garnish)

Instructions

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add diced yellow onion, carrot, and celery. Cook for 5-7 minutes until vegetables soften.
2. Stir in minced garlic and cook for 1 minute until fragrant.
3. Pour in vegetable broth and crushed tomatoes. Add dried oregano, dried basil, and bay leaf. Bring the soup to a simmer.
4. Reduce heat to low, cover, and simmer for 20 minutes to allow flavors to meld.
5. While the soup simmers, prepare Parmesan crisps: on a parchment-lined baking sheet, make small piles of grated Parmesan cheese. Bake at 375°F (190°C) for 3-5 minutes, until golden and crisp. Let cool completely before serving.
6. Stir in rinsed and drained cannellini beans and chopped fresh kale into the soup. Cook for another 5-10 minutes, or until the kale is tender.
7. Remove bay leaf. Season with salt and black pepper to taste. Ladle soup into bowls and serve hot, garnished with Parmesan crisps.

Notes

For maximum flavor, use a high-quality vegetable broth. The soup keeps well in the refrigerator for up to 4 days and freezes beautifully.

Nutrition (per serving)

• Calories: 250
• Protein: 14 g
• Carbohydrates: 26 g
• Fat: 10 g
• Fiber: 8 g
• Sodium: 750 mg
• Saturated Fat: 3 g
• Sugar: 10 g
• Cholesterol: 10 mg