The Tuscan kale and bean soup is a classic dish of Italian culinary tradition, particularly widespread in the central regions of the country such as Tuscany and Umbria. This tasty soup is an ideal dish for cold winter evenings or to warm up after a day outdoors. Its simplicity and the use of genuine ingredients make it an icon of Italian home cooking.
The main ingredient of this soup is kale, a variety of cabbage with a characteristic dark green color and slightly bitter taste. Kale is rich in nutrients, including vitamins, minerals, and antioxidants, making the soup not only delicious but also nutritious.
The preparation of kale soup is simple and is based on easily available ingredients. In addition to kale, the soup traditionally also includes cannellini beans, celery, carrots, onions. This combination of ingredients gives the soup a rich and enveloping flavor, perfect for satisfying the palate and warming the spirit.
One of the secrets to a perfect kale soup is slow cooking, which allows the ingredients to blend and fully develop their flavors. It is often prepared in large quantities and left to rest for several hours or even overnight, so that the flavors intensify further.
Kale soup is a versatile dish that can be served alone as a first course or accompanied by toasted bread or garlic croutons. It is an excellent option for a family dinner or for a special occasion where you want to delight guests with the authentic flavors of traditional Italian cuisine.
If you are looking for other vegetable recipes, also try:
- Difficulty: Very easy
- Cost: Very cheap
- Rest time: 1 Hour
- Preparation time: 15 Minutes
- Portions: 2
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Autumn, Winter
- Energy 243.58 (Kcal)
- Carbohydrates 31.72 (g) of which sugars 6.32 (g)
- Proteins 9.27 (g)
- Fat 10.49 (g) of which saturated 1.57 (g)of which unsaturated 0.53 (g)
- Fibers 10.07 (g)
- Sodium 665.66 (mg)
Indicative values for a portion of 550 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for kale soup
- 1 lb kale
- 1 1/3 cups canned cannellini beans
- 1 carrot
- 1 small white onion
- 1 stalk celery
- 2 leaves bay leaves
- to taste chopped parsley
- to taste salt
- to taste black pepper
- 2 tbsps extra virgin olive oil
Tools
- Knife
- Cutting board
- Pot
- Wooden spoon
How to make kale soup
To prepare the Tuscan kale and bean soup, first clean the kale: pull the central stem from each leaf and remove it (if you don’t want to throw it away, you can use it to make broth!). Wash the leaves under cold running water and coarsely tear them into pieces with your hands. Set aside.
Cut celery, carrot, and onion into small cubes, place them in a pot with 2 tablespoons of oil, sauté, and add the previously drained cannellini beans. Cook over high heat for 5 minutes.
Adjust salt and pepper and also add the two bay leaves.
Add the chopped parsley, cook for another 5 minutes, and add the kale. Let it stew for a few minutes, then add 2 1/2 cups of water or vegetable broth and continue cooking for 45 minutes. The kale leaves should be very tender at the end of cooking. Decide the creaminess of the soup, and then serve accompanied by croutons.
Enjoy your meal!
Storage
Traditionally, it would be better to prepare the soup the day before and let it rest for a while before consuming it. It can be stored in the fridge for 2 days. You can also freeze it ready, you’ll just need to heat it up.
FAQ
How can I enrich kale soup?
You can add sausage, diced bacon, potatoes, peeled or dried tomatoes, etc.
What spices can I use?
You can make it spicy with fresh or dried chili, or you can enhance the flavors with caramelized onions on croutons.
Can I use borlotti beans instead of cannellini?
Yes, or you can use chickpeas.
