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.

6
Servings
508
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.

Nutritional Facts

Total Fat
12g
17%
Sugar
5g
6%
Saturated Fat
6g
25%
Cholesterol
15mg
5%
Carbohydrate, by difference
70g
54%
Protein
25g
54%
Vitamin A, RAE
103µg
15%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
2mg
3%
Vitamin K (phylloquinone)
56µg
62%
Calcium, Ca
283mg
28%
Choline, total
28mg
7%
Copper, Cu
1mg
0%
Fiber, total dietary
16g
64%
Fluoride, F
35µg
1%
Folate, total
217µg
54%
Iron, Fe
13mg
72%
Magnesium, Mg
140mg
44%
Manganese, Mn
2mg
100%
Niacin
6mg
43%
Pantothenic acid
1mg
20%
Phosphorus, P
420mg
60%
Selenium, Se
13µg
24%
Sodium, Na
950mg
63%
Thiamin
1mg
91%
Water
283g
10%
Zinc, Zn
3mg
38%

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.