White Bean and Tomato Soup (Tuscan-Style)
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 small onion, chopped
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 4 garlic cloves, minced or about 2 teaspoons garlic paste
- 1 tablespoon tomato paste
- 1 (14-ounces) can chopped tomatoes or roasted chopped tomatoes, with their juice
- 2 teaspoons dried Italian herbs or dried oregano
- 1 large potatoes, peeled and diced
- 1 (15-ounce) can white beans
- 6 cups vegetable or chicken broth
- 1 bay leaf
- Salt and pepper to taste
- Parmesan cheese rind, optional
- 8 ounces chopped kale, washed and thick stems removed, spinach, escarole or Swiss Chard (or your favorite combination of hearty greens can be used)
Instructions
- In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots and celery and cook, stirring occasionally for about 5 minutes or until the onions become translucent. Stir in the garlic and tomato paste and cook for about a minute.
- Stir in the tomatoes and their juices, the dried herbs, the diced potatoes, broth, bay leaf, salt and pepper and Parmesan rind (if using).
- Bring to a boil, lower the heat and simmer partially covered for about 10 minutes, stirring occasionally.
- Stir in the beans and their juice, and add the kale (or preferred greens). Simmer, stirring occasionally, until the potatoes are tender (about 8-10 minutes.
- Remove the Parmesan rind (if using) and bay leaf. Taste and adjust seasonings. Serve, topped with some Parmesan cheese and a squeeze of fresh lemon juice (optional).
Notes
- Beans: Besides using any type of white beans, this soup can be made with garbanzo beans (chickpeas), butter beans and even pinto beans.
- Canned Tomatoes: Small diced, chopped or roasted tomatoes can be used. Whole San Marzano tomatoes (crushed by hand) are also a good option.
Dried Herbs: Italian seasoning can be used but you can also use dried oregano, dried thyme, dried rosemary or a combination of them. - Potato: You can skip peeling the potato, just make sure you wash/scrub the skin thoroughly. Rutabagas, parsnips, turnips and even cauliflower florets can be used instead of the potato. If you use cauliflower florets, add them at the same time you add the beans to prevent overcooking.
- Broth: Although plain water could be used to make this soup, I prefer broth because it has flavor! Vegetable or chicken broth or stock are great options.
- Greens: Thoroughly wash the fresh kale and remove the thick stems. You can also use Swiss Chard, escarole or spinach or a combination of greens (Trader Joe’s Power to the Greens is a great substitution).Additions: Add cooked shredded chicken or cubes of firm or extra firm tofu for extra protein.
- Fully Vegan: Use vegetable broth, skip the Parmesan rind (which is optional) and instead of serving it with Parmesan cheese, use vegan Parmesan as topping or a sprinkle of nutritional yeast.
- Storage: Cool completely then, store it in an airtight container in the refrigerator for 4-5 days. Freeze for up to 3 months. Thaw in the refrigerator overnight.
Nutrition
Calories: 170 kcal, Carbohydrates: 30 g, Protein: 4 g, Fat: 5 g, Saturated Fat: 1 g, Polyunsaturated Fat: 1 g, Monounsaturated Fat: 3 g, Sodium: 1502 mg, Potassium: 781 mg, Fiber: 6 g, Sugar: 7 g, Vitamin A: 11602 IU, Vitamin C: 76 mg, Calcium: 193 mg, Iron: 2 mg
