Tuscan White Bean Kale Soup Recipe

Name: Tuscan White Bean Kale Soup
Prep time: 14 min
Cook time: 30 min
Total time: 44 min
Yield: 4 servings
Cuisine: Italian
Ingredients: 15 ml olive oil (1 tbsp); 100 g yellow onion, diced (1 medium onion); 100 g carrots, diced (2 medium carrots); 100 g celery, diced (2 stalks); 12 g garlic, minced (4 cloves); 300 g boneless, skinless chicken breast (2 small breasts); 400 g canned diced tomatoes (1 can); 240 g canned cannellini beans, rinsed and drained (1 can); 800 ml gluten-free chicken broth (3 1/3 cups); 150 g Lacinato kale, stems removed and chopped (4 cups); 2 g dried oregano (1 tsp); 4 g fine salt (1/2 tsp); 1 g black pepper (1/2 tsp)

Prep: 14minCook: 30min4 servingsMedium268 cal / servingItalian

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A delicious Tuscan White Bean Kale Soup packed with 25g of protein per serving and just 272 calories. This medium recipe is ready in 44 minutes and perfect for weight-loss, muscle-gain.

Ingredients

1 tbsp olive oil
1 onion, diced
3 cloves garlic, minced
4 cups broth
2 cups diced vegetables
1 can diced tomatoes
Protein of choice (400g)
Seasoning blend
Salt and pepper

Instructions

Prepare all ingredients by washing, chopping, and measuring as needed.
Heat oil in a large skillet or pan over medium-high heat.
Cook the main protein until golden and cooked through, about 10 minutes.
Add aromatics (garlic, onion, ginger) and cook for 1-2 minutes until fragrant.
Add vegetables and cook for 7 minutes until tender-crisp.
Season with spices, salt, and pepper to taste.
Mix all components together until well combined.
Serve immediately, garnished with fresh herbs.

Tips & Variations

Meal prep friendly: store in airtight containers for up to 4 days
Swap the protein for any alternative to match your dietary preferences
Add your favorite sauce for extra flavor
Adjust spice levels to your preference
Double the recipe for easy meal prep throughout the week

Nutrition Breakdown

Calories: 268 kcal

Protein: 25.1g

Fat: 7.1g

Carbs: 27.8g

Fiber: 5.8g

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