Tuscan White Bean and Kale Soup

| 03/02/2014 | Reply

I love kale (in case you haven’t noticed). It’s such a nutritious vegetable that I feel like I should get instant muscles like Popeye every time I eat some.

Kale is great chopped up and mixed into lettuce salads, lightly sauteed and eaten alone, or popped into a soup. I’ve mixed it in macaroni and cheese, lasagne, and smoothies. My daughter doesn’t know. ūüôā

Anyway, this is a great tasting dish that comes together in minutes. The most time consuming part was pre-soaking the cashews! Once you get that part done, the dish goes from assembly to table in less than 30 minutes.

Tuscan White Bean and Kale Soup
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Recipe Type: Light Meals
Cuisine: Vegan
Number Servings: 4-6
Prep Time:
Cook Time:
Total Time:
A tasty, high protein, high fiber soup, great for cold winter nights. Reduce the sodium by using low sodium vegetable broth and by skipping the additional ¼ tsp. of added salt. Use a non-stick skillet and saute in water to reduce the calorie count of added fat.
What You Need
  • ½ cup raw cashews, soaked over night in 1 cup water
  • 1-2 tsps olive oil
  • 1 medium yellow onion, chopped small
  • 4 cloves garlic, minced
  • 2 tsps dried basil leaves
  • 1-1/2 tsps dried sage
  • ¼ tsp Himalayan pink salt
  • 4 cups low sodium vegetable broth
  • 2 cans white beans, drained
  • 1 cup chopped sun-dried tomatoes (drain of oil if oil packed)
  • 5 cups finely chopped kale leaves (not stems)
  • salt and pepper to taste
  • fresh basil leaves (optional)
  • red pepper flakes (optional)
How to Do It
  1. Soak cashews in water for 6-8 hours. Drain, rinse and set aside until ready to make your soup.
  2. Heat olive oil over medium heat in large pot.
  3. Add onions and garlic, saute until translucent, stirring frequently.
  4. Add the basil, sage, salt, broth and tomatoes. Return to a boil and simmer, uncovered, for 15 minutes.
  5. While soup base is cooking, put ½ cup water and cashews in blender and blend until smooth.
  6. Add the cashew cream and kale to the soup, and stir to combine. Cover and turn heat off. Let pot sit on stove eye for about 8-10 minutes. Kale should be wilted.
  7. Stir and divide into individual serving bowls, adding additional salt, pepper, fresh basil or red pepper flakes if desired.



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Category: Light Meals

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