Tuscan Bean Soup

Tuscan Bean Soup
Staff Writer
Tuscan Bean Soup

Gentl & Hyers

Tuscan Bean Soup

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.

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

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.

Nutritional Facts

Total Fat
11g
16%
Sugar
8g
9%
Saturated Fat
2g
8%
Cholesterol
17mg
6%
Carbohydrate, by difference
66g
51%
Protein
24g
52%
Vitamin A, RAE
119µg
17%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
11mg
15%
Vitamin K (phylloquinone)
86µg
96%
Calcium, Ca
291mg
29%
Choline, total
60mg
14%
Copper, Cu
1mg
0%
Fiber, total dietary
13g
52%
Folate, total
212µg
53%
Iron, Fe
12mg
67%
Magnesium, Mg
143mg
45%
Manganese, Mn
2mg
100%
Niacin
6mg
43%
Pantothenic acid
1mg
20%
Phosphorus, P
406mg
58%
Selenium, Se
13µg
24%
Sodium, Na
747mg
50%
Thiamin
1mg
91%
Water
299g
11%
Zinc, Zn
4mg
50%

Bean Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Bean Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.