Tuscan White Bean and Kale Soup

By Greta Macaire | August 02, 2023

closeup of white bean and spinach soup

This warm meal is easy to make and includes lots of health supportive nutrients. Kale is a source of vitamins A, B6, C, K, folate, fiber, carotenoids and manganese.  Olive oil is full of heart healthy and anti-inflammatory monounsaturated fats and gives the soup a rich flavor. Next time you want a comforting meal, make this soup!


  • ¼ cup extra virgin olive oil
  • 1 yellow onion, diced
  • 3 medium carrots, peeled and diced small
  • 3 stalks celery, diced small
  • Sea salt
  • 1 tablespoon minced garlic
  • Pinch red pepper flakes
  • 1 teaspoon dried rosemary
  • 2 teaspoons dried oregano
  • 1 teaspoon dried thyme
  • 2 bay leaves
  • 2 tablespoons tomato paste
  • 7 cups low sodium vegetable or chicken broth
  • 1 parmesan rind (optional, but really delicious!)
  • 2 (14-ounce) cans no added salt cannellini beans, drained and rinsed
  • 2 bunches lacinato kale, destemmed and cut into 1-inch pieces
  • 1 tablespoon lemon juice


  1. Heat a large pot over medium heat. Add olive oil. Add onion, carrot, celery, and ¼ teaspoon salt. Cook 5 minutes. Add garlic, red pepper flakes, and herbs, and cook another minute.
  2. Stir in tomato paste and add vegetable broth, parmesan rind, cannellini beans, and ½ teaspoon salt. Bring to a simmer and cook 5 minutes.
  3. Using a soup ladle, transfer 2 cups of soup (vegetables, beans, and broth combined) into a blender and puree until smooth. (Alternatively, use an immersion blender to blend a bit of the soup into a smooth consistency.) Return puree to soup and then add kale, cooking an additional 7-10 minutes, until kale is wilted and tender.
  4. Remove bay leaves and parmesan rind. Add lemon juice, taste, and adjust salt and lemon as needed.

Makes 6 servings.

Recipe from Carly Wertheim of Carly’s Wellness Kitchen

Nutritional Information per Serving: Calories 250; Total Fat 9g; Saturated Fat 1.4g; Carbohydrate 36g; Fiber 14g; Protein 12g; Sodium 280mg (nutritional information does not include optional ingredients)