Tuscan White Bean Soup

Hey everyone, who doesn't love a great soup, especially one that is super filling and delicious. Well, this Tuscan White Bean Soup is both of those things! I chose this recipe to be paired with another side meal, for example a sandwich. The classic soup and sandwich combo helps supply the perfect amount of carbs and fats (sandwich) as well as the soup (vitamins and protein). Some examples of sandwiches that would be a great nutritional complement to this soup would be a pesto, tomato and mozzarella sandwich on whole wheat bread or a roasted vegetable and provolone sandwich on a baguette. Both these sandwiches have a great amount of carbohydrates, additional protein from the cheese, and vegetables/fruits that work perfectly with the protein and vitamin rich soup. Together we also have not only a nutritionally dense meal but also a high calorie count. In terms of the soup itself, beans and legumes in general are some of the best ways to incorporate protein into a diet. In fact, Cannellini beans, the primary ingredient in Tuscan white bean soup, are an excellent source of plant-based protein and dietary fiber. A one-cup serving of cooked white beans provides approximately 17 grams of protein and 11 grams of fiber. This combination supports muscle maintenance and promotes satiety, aiding in weight management. The soup often includes vegetables like kale, carrots, and tomatoes, which contribute a range of nutrients:

1. Kale: High in vitamins A, C, and K, as well as calcium and iron, supporting bone health and immune function.

2. Carrots: Provide beta-carotene (a precursor to vitamin A), vitamin K, and potassium, beneficial for vision and cardiovascular health.

3. Tomatoes: Contain lycopene, an antioxidant that may help reduce the risk of certain chronic diseases. This dish, like many others, is also incredibly simple to make and besides the sandwich pairing can be prepped and made well in advance with good freezing life.

Ingredients:

• 1 medium yellow onion

• 2 medium carrots

• 2 tbsp tomato paste

• 3 cloves of garlic

• ¼ cup white wine

• 1.5 cup of kale

• 2 cans of cannellini beans

• 1 tbsp salt

• 1.5 tbsp oregano

• 1.5 poultry seasoning

• 1 tbsp herbs de provence seasoning

• 1/2 tsp black pepper

• ½ tsp thyme

• ½ tsp red pepper flakes

• 5 cups vegetable stalk R

  
  

  Recipe:

  1. Prepare the Base:

• Start with a tbsp of oil in the pan and then add in minced garlic and one medium onion diced up

• Cook for about 3-4 minutes until onions are soft - Add in your two diced medium carrots and continue to cook for another 2 minutes

• Add in your tomato paste and cook together until fully combined

• Add in your seasonings: salt, oregano, poultry seasoning, herbs de provence seasoning, black pepper, thyme, red pepper flakes, and black pepper

• Cook together for another 3 minutes and then add your white wine

  
  

  2. Cook it Up

• Mix all your vegetables together and continue to cook until all the white wine has evaporated

• Once evaporated add in your beans and cook for another minute then add your vegetable stalk

• Continue to cook for another 3-4 minutes, adding in additional seasonings if you feel it is needed

  
  

  3. Blend

• Take half of your mixture and add it into a blender while the other half stays in the pot cooking

• Once the mixture in the blender is fully smooth, add it back into your pot

• Simmer on low for another 5-7 minutes until everything is fully cooked like your kale and carrots

  
  

  Last Steps:

• Continue to cook for another couple of minutes and add in your kale (roughly chopped) - Enjoy with a side of fresh toasted bread

Tuscan White Bean Soup