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 8g 12%
  • Carbs 69g 23%
  • Saturated 1g 6%
  • Fiber 21g 82%
  • Sugars 10g
  • Monounsaturated 4g
  • Polyunsaturated 2g
  • Protein 25g 50%
  • Cholesterol 2mg 1%
  • Sodium 428mg 18%
  • Calcium 317mg 32%
  • Magnesium 196mg 49%
  • Potassium 1,882mg 54%
  • Iron 10mg 58%
  • Zinc 4mg 24%
  • Phosphorus 394mg 56%
  • Vitamin A 202µg 22%
  • Vitamin C 63mg 105%
  • Thiamin (B1) 1mg 92%
  • Riboflavin (B2) 0mg 21%
  • Niacin (B3) 3mg 17%
  • Vitamin B6 1mg 33%
  • Folic Acid (B9) 404µg 101%
  • Vitamin E 3mg 13%
  • Vitamin K 264µg 331%
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