Tuscan Bean Soup

Tuscan Bean Soup
Gentl & Hyers

Ingredients

  • thumb-sized piece kombu
  • cloves garlic, minced
  • 1 Cup  chopped onion
  • 2 Tablespoons  extra-virgin olive oil
  • 1 Tablespoon  dried basil
  • 2 Teaspoons  dried oregano
  • 1/4 Teaspoon  dried rosemary
  • 1 1/2 Cup  cooked chickpeas
  • 1 1/2 Cup  cooked white beans
  • 1 1/2 Cup  cooked aduki beans
  • 4 Cups  canned chopped tomatoes with their juices
  • bunch kale or collard greens, chopped into bite-size pieces
  • 2 Cups  water or vegetable stock
  • 1 Tablespoon  brown rice vinegar
  • 1 Cup  red wine
  •   Sea salt and freshly ground black pepper, to taste
  • 1/4 Cup  chopped parsley, for garnish

This soup has it all — protein, calcium, minerals, and more! If you’re short on time, use canned beans. For a heartier meal, serve over pasta or grilled polenta. Add some garlic bread and you have a delicious feast.

Directions

Place the kombu in a bowl with enough water to cover and soak until soft, about 10 minutes. Drain, mince, and set aside.

In a Dutch oven over medium heat, sauté the garlic and onion in the olive oil until soft, about 3 minutes. Add the basil, oregano, and rosemary and stir. Add the kombu, chickpeas, white beans, aduki beans, tomatoes, greens, and stock or water.

Bring to a boil, then reduce the heat and simmer. Stir in the vinegar and wine, season with salt and pepper, to taste, cover, and cook for 45 minutes. Remove from the heat, garnish with parsley, and serve.

Nutrition

Calories per serving:

445 calories

Dietary restrictions:

High Fiber Dairy Free, Gluten Free, Wheat Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free

Daily value:

22%

Servings:

6
  • Fat 48g 74%
  • Carbs 411g 137%
  • Saturated 8g 39%
  • Fiber 123g 493%
  • Sugars 61g
  • Protein 149g 297%
  • Cholesterol 14mg 5%
  • Sodium 2,571mg 107%
  • Calcium 1,901mg 190%
  • Magnesium 1,175mg 294%
  • Potassium 11,289mg 323%
  • Iron 62mg 347%
  • Zinc 22mg 146%
  • Phosphorus 2,365mg 338%
  • Vitamin A 24,180IU 484%
  • Vitamin C 379mg 632%
  • Thiamin (B1) 8mg 550%
  • Riboflavin (B2) 2mg 125%
  • Niacin (B3) 21mg 104%
  • Vitamin B6 4mg 200%
  • Folic Acid (B9) 2,421µg 605%
  • Vitamin E 15mg 76%
  • Vitamin K 1,587µg 1,984%
  • Fatty acids, total monounsaturated 25g
  • Fatty acids, total polyunsaturated 10g
See detailed nutritional info Have a question about nutritional data? Let us know.

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