Tuscan Bean Soup

Staff Writer
Tuscan Bean Soup
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.

6
Servings
248
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 thumb-sized piece kombu
  • 4 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
  • 1 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.

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.

Nutritional Facts

Total Fat
6g
10%
Sugar
8g
N/A
Saturated Fat
0.9g
4.7%
Protein
10g
21%
Carbs
36g
12%
Vitamin A
60µg
7%
Vitamin B6
0.4mg
21.1%
Vitamin C
29mg
48%
Vitamin E
2mg
11%
Vitamin K
51µg
64%
Calcium
168mg
17%
Fiber
13g
52%
Folate (food)
173µg
N/A
Folate equivalent (total)
173µg
43%
Iron
5mg
25%
Magnesium
90mg
22%
Monounsaturated
4g
N/A
Niacin (B3)
2mg
9%
Phosphorus
204mg
29%
Polyunsaturated
1g
N/A
Potassium
812mg
23%
Riboflavin (B2)
0.2mg
12%
Sodium
970mg
40%
Thiamin (B1)
1mg
75%
Zinc
2mg
11%

Around the Web