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Tuscan Kale Potato Bean Soup 95.png

Tuscan Kale Potato Bean Soup

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🥣 Enjoy a nutrient-packed Tuscan Kale Potato Bean Soup that supports whole food, plant-based, vegan, and oil-free diets.
🍲 This hearty soup is rich in vitamins and fiber, offering a comforting meal filled with wholesome vegetables and herbs.

  • Total Time: 50 minutes
  • Yield: 4 to 5 servings 1x

Ingredients

Scale

1 medium yellow onion (small diced)

1 carrot (small diced)

2 celery ribs (small diced)

1 tablespoon minced garlic

1½ cups vegetable broth

3½ cups water or broth

1 tablespoon lemon juice

4 oil-free sundried tomato halves (finely chopped)

1 to 3 teaspoons miso (chickpea miso as a soy-free alternative)

1 tablespoon optional nutritional yeast

3 cups red potatoes (small diced, skins on)

1 can (15.5 oz) cannellini beans (drained and rinsed)

3 cups Tuscan kale (veins removed and strips cut into thirds) or baby spinach as a substitute

1 teaspoon garlic powder

1 teaspoon onion powder

2 tablespoons dried minced onion flakes

2 teaspoons dried basil

1 teaspoon dried oregano

1 teaspoon dried crushed thyme leaves

1/8 teaspoon dried marjoram

1/8 teaspoon ground rosemary

1/8 teaspoon cumin (optional)

1 bay leaf

1 teaspoon sea salt (adjust to taste)

1/4 teaspoon black pepper (adjust to taste)

1/4 teaspoon red pepper flakes (optional and adjustable)

Instructions

1-First, prepare all your ingredients by washing and chopping: small dice the yellow onion, carrot, celery, red potatoes, and sundried tomatoes, then mince the garlic and remove veins from the Tuscan kale. Heat a large stockpot over medium-high heat and sauté the onions, carrots, and celery for 5 to 7 minutes, adding a splash of water or broth if needed to keep things from sticking.

2- Add the minced garlic and cook for 30 seconds to 1 minute until fragrant.

3- Pour in the 1½ cups vegetable broth, 3½ cups water or broth, 1 tablespoon lemon juice, finely chopped sundried tomatoes, the full spice mixture (including garlic powder, onion powder, dried minced onion flakes, basil, oregano, thyme, marjoram, rosemary, cumin if using, bay leaf, sea salt, black pepper, and red pepper flakes), and optional nutritional yeast. Bring everything to a boil.

4- Reduce to a simmer, add the 3 cups diced red potatoes, cover, and cook for 15 to 20 minutes until the potatoes are almost tender.

5- Stir in the 1 to 3 teaspoons miso and the drained cannellini beans, then simmer for another 5 minutes. Taste and adjust seasoning as needed.

6- Add the 3 cups prepared Tuscan kale and simmer until both the potatoes and kale reach your desired tenderness. Finally, remove the bay leaf before serving, and top with chopped parsley and extra red pepper flakes if you like.

Last Step:

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Notes

🧂 Use chickpea miso as a soy-free alternative for a similar umami flavor.
🥣 Adding water or broth while sautéing prevents vegetables from sticking without oil.
❄️ Freeze leftovers for up to 3 months, but add beans fresh after thawing to maintain texture.

  • Author: Brandi Oshea
  • Prep Time: 15 minutes
  • Simmering Time: 35 minutes
  • Cook Time: 35 minutes
  • Category: Soup
  • Method: Simmering
  • Cuisine: Tuscan, Italian-inspired
  • Diet: Whole Food Plant-Based, Vegan, Oil-Free, Gluten-Free

Nutrition

  • Serving Size: 1 bowl (about 1.5 cups)
  • Calories: 210 kcal
  • Sugar: 4 g
  • Sodium: 550 mg
  • Fat: 1 g
  • Saturated Fat: 0 g
  • Unsaturated Fat: 1 g
  • Trans Fat: 0 g
  • Carbohydrates: 42 g
  • Fiber: 8 g
  • Protein: 9 g
  • Cholesterol: 0 mg