Description
Warming Italian comfort meets nutritious goodness in this hearty Tuscan vegetable soup packed with kale, beans, and aromatic herbs. Nourishing ingredients dance together, creating a simple yet satisfying meal that connects authentic Mediterranean flavors with wholesome wellness.
Ingredients
Scale
- 4 cups low-sodium vegetable broth
- 1 (14.5 oz) can diced tomatoes (no salt added)
- 1 (15 oz) can white beans (cannellini or great northern), drained and rinsed
- 1 cup chopped kale or spinach
- ½ cup cooked quinoa or whole wheat pasta (for extra heartiness)
- 1 small onion, diced
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 zucchini, diced
- 1 bell pepper (red or yellow), diced
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ½ teaspoon dried thyme
- ½ teaspoon smoked paprika (optional, for depth)
- ½ teaspoon salt (adjust to taste)
- ¼ teaspoon black pepper
- ¼ teaspoon red pepper flakes (optional, for heat)
- 1 tablespoon nutritional yeast or grated Parmesan (for extra flavor)
- Juice of ½ lemon (for brightness)
Instructions
- Aromatic Base Preparation: Warm olive oil in a generously sized pot over medium heat. Sauté onion, garlic, carrots, and celery until they become tender and release their fragrant essence, approximately 4-5 minutes.
- Herb and Spice Infusion: Introduce zucchini, bell pepper, and a vibrant blend of oregano, basil, thyme, smoked paprika, salt, pepper, and red pepper flakes. Allow the ingredients to intermingle and develop depth for 2 minutes.
- Liquid Integration and Simmering: Incorporate diced tomatoes, vegetable broth, and beans into the pot. Elevate the temperature to a gentle boil, then reduce heat and let the mixture simmer, allowing flavors to harmonize for 20 minutes.
- Green Enhancement and Finalization: Fold in kale or spinach, allowing the greens to wilt and integrate seamlessly within 2-3 minutes. Calibrate seasonings to personal preference, ensuring a balanced flavor profile.
- Serving Presentation: Ladle the soup into warm bowls, garnish with a bright lemon squeeze, and optionally sprinkle Parmesan or nutritional yeast for an extra layer of complexity.
Notes
- Chop all vegetables uniformly to ensure even cooking and consistent texture throughout the soup.
- Add herbs and spices gradually to build depth of flavor, starting with aromatic base ingredients like onions and garlic.
- Maintain a gentle, low heat during simmering to prevent overcooking vegetables and preserve their nutritional value and vibrant colors.
- Swap kale with spinach or other leafy greens, use different beans like cannellini or chickpeas, or add quinoa for extra protein and texture.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Lunch, Dinner, Snacks
- Method: Sautéing
- Cuisine: Italian
Nutrition
- Serving Size: 7
- Calories: 120
- Sugar: 6 g
- Sodium: 500 mg
- Fat: 4 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 3.5 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 5 g
- Protein: 6 g
- Cholesterol: 0 mg