Tuscan White Bean Kale Soup

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Servings:

Calories per Serving:

Prep Time:

Cook Time:

Total Time:

Ingredients

1 1/2 tbsp garlic-infused olive oil

2 garlic cloves, minced

1/2 small white onion, chopped

2 celery stalks, chopped

2 small carrots, chopped

Pinch of salt and pepper

1 tbsp Italian seasoning

Pinch of crushed red pepper flakes (optional)

1 14.5-oz diced tomatoes, not drained

3 cups Gut Broth (or vegetable broth)

1/2 cup uncooked quinoa

1 bay leaf

2 large handfuls kale, chopped

 

Instructions

  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the garlic and onion, and sauté for 3 minutes, until fragrant. Add the celery and carrots with a pinch of salt. Cook for an additional 3-5 minutes.
  2. Add the Italian seasoning, optional red pepper flakes for some spice, and diced tomatoes. Stir everything together until well combined.
  3. Add the broth, quinoa and bay leaf. Bring to a boil then reduce the heat to low and simmer for 20-25 minutes with tight-fitting lid on.
  4. OPTIONAL: Remove 1.5 cups of the broth and place in a blender. Blend until thick and pureed. Add the puree back to the pot and stir to combine.
  5. Stir in the kale and beans and heat until warmed through, greens should be just wilted.
  6. Remove the bay leaf and season more if necessary.

Note: Instead of Italian seasoning, you can use 1 tsp dried oregano, 1/2 tsp dried basil, 1/2 tsp dried thyme.

Alternately, you can throw all the ingredients into the slow cooker, and cook on low for 6-8 hours or high for 3-4 hours.

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Kylie

Kylie Ivanir

Kylie Ivanir, RD, MS is a registered dietitian and founder of Within Nutrition. She helps women support their gut, balance hormones and stabilise blood sugar so they can feel more energised and at home in their bodies. With degrees from UCLA and Columbia University Medical Center, Kylie combines evidence-based nutrition with a root-cause, functional approach. Through her private practice, podcast and online community, she has supported thousands of women in improving their gut, hormone and metabolic health without restriction or overwhelm.