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Tuscan White Bean & Kale Soup Recipe (Vegan, High Fiber)

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This Tuscan White Bean and Kale soup is hearty, high fiber, and SO good!  Loaded with vegetables, beans, greens, and warm spices- perfect to meal prep.

Serve with homemade crusty bread and top with an extra drizzle of olive oil.

vegetarian tuscan italian soup recipes with kale and white beans soup gluten free plant based high fiber italian soups for meal prep

If you’re looking for a cozy, hearty, satisfying soup recipe, this Tuscan white bean and kale stew is the recipe for you!  It’s easy to meal prep and make ahead of time.

Sunday night is Meal Prep Night around our homestead, a perfect evening to have some soups simmering on the stove for easy weekday lunches.  

This Tuscan White Bean and Kale Soup Recipe Is:

  • Fresh
  • Earthy
  • Simple
  • Comforting
  • Cozy
  • Filling
  • High in Fiber
  • Vegan, Gluten Free, and Vegetarian
dutch oven italian soup recipe with white beans kale carrots olive oil and celery onions garlic spices vegan gluten free

Make Tuscan Bean & Kale Soup Vegan for a Plant-Based Version

This vegan bean and kale soup is a simple way to get extra veggies in your diet. I’m all about making recipes plant-based when I can. Vegan cooking does NOT have to be bland, boring, or flavorless… It’s quite the opposite when done right. By building meals around vegan pantry staples and swapping in a few plant-based ingredients you can make better meals for you and your family.

What’s In This Vegan Tuscan Kale Soup Recipe?

See the recipe card below for full ingredient amounts and recipe instructions!

  • Kale, Carrots, Onion, Garlic, Potatoes, Celery 
  • Low Sodium White Beans: you can use low sodium canned beans or make them yourself from dried beans. I usually always cook my beans from scratch as they have lower sodium and is really easy to do in the Instant Pot. If you do use canned beans, I would highly recommend using low or no sodium canned beans, which won’t alter the taste of this recipe.
  • Low Sodium Vegetable Stock – I like to use low sodium vegetable stock for my recipes because it has great flavor… without all the salt. I always use low sodium or no-salt-added broth or stock to start, and then I can add salt or other spices later if needed.
  • Red Chili Pepper Flakes: for a little heat! I like to add a few shakes to this recipe to give this dish a nice complex depth of flavor.
  • Bay Leaves
  • Sea Salt & Black pepper
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Meal Prep Vegetarian Soup Recipes For the Win!

This vegetarian Tuscan bean and kale soup is the perfect recipe for homemade meal prep.  I am a huge fan of meal prepping, batch cooking, and making recipes ahead.  I love the convenience of cooking once and being able to enjoy simple homemade meals during the week when I don’t have time.

Browse all our favorite tried & true meal prep recipes.  With just a little planning and prep, you can have a week’s worth of recipes ready in the time it would take to make one portion.  Just batch cook, divide into individual containers, and place in the fridge or freezer for later! 

More Hearty Vegetarian Soups You’ll Love!

Tortellini Soup with Beans Recipe

Pappa Al Pomodoro: Tomato Soup with Stale Bread

Orzo Soup with Spinach and Lemon Recipe 

Lentil Soup with Kale Recipe 

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Share this High Fiber Kale and Bean Soup Recipe

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vegetarian tuscan italian soup recipes with kale and white beans soup gluten free plant based high fiber italian soups for meal prep

Tuscan White Bean & Kale Soup (Vegan, GF)

This Tuscan White Bean and Kale soup is hearty, high fiber, and SO good!  Loaded with vegetables, beans, greens, and warm spices- perfect to meal prep. Serve with homemade crusty bread and top with an extra drizzle of olive oil. Vegan, gluten free, high protein.
5 from 2 votes
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Course Dinner, Make Ahead Meals, Meal Prep, Soup
Cuisine Italian, Soup, Tuscan
Servings 8
Calories 182 kcal

Ingredients
  

  • 1 tablespoon olive oil
  • 1 sweet onion diced
  • 4 cloves garlic minced
  • 4 carrots diced
  • 4 stalks celery diced
  • 2 potatoes diced
  • 2 (14 ounce) cans cannellini beans drained and rinsed
  • 2 bay leaves
  • 6 cups Vegetable Stock no added sodium
  • Crushed Red Pepper Flakes omit if you like it less spicy
  • 8 cups fresh kale chopped and stems removed
  • 1/2 teaspoon Sea Salt
  • 1/2 teaspoon Black Pepper

Instructions
 

  • In a large stock pot, heat the olive oil over low heat.  Saute the onion and garlic for 5 minutes, until veggie begin to soften.
  • Add the carrots and celery, and saute for 5 minutes more.
  • Add the potatoes, beans, bay leaves, vegetable stock, and crushed red pepper.  Bring to a boil, then turn heat to low and simmer for 20 minutes.
  • Add the kale, stir to combine, and cook for an additional 15 minutes until kale has wilted and softened in the soup.
  • Remove bay leaves.
  • Optional Step – if you want a smoother soup, transfer a cup or two of the soup to a blender, and pulse on low for a few seconds.  I used my immersion blender for a few whirrs, and I loved the consistency!

Nutrition

Calories: 182kcalCarbohydrates: 35gProtein: 10gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 411mgPotassium: 684mgFiber: 7gSugar: 2gVitamin A: 11801IUVitamin C: 94mgCalcium: 184mgIron: 4mg
Did You Make This Recipe?Please leave a rating and comment below, let us know what you loved about it!

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Posted in Dairy Free, Dinners, Favorites, Gluten Free, High Fiber, High Protein, Italian, Low Calorie, Make Ahead, Meal Prep, One Pot Recipes, Side Dishes, Soups, The Herbeevore Recipes, Vegan Recipes, Vegetarian Recipes

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  1. Pingback:Vegan French Onion Soup (Gluten Free, Vegetarian, Meatless)

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