Saturday, February 20, 2010

Vegan or Vegetarian Tuscan Bean Soup with Kale and Cannellini Beans



A Revised Old Favorite
This was one of the first recipes I posted on FoodsForLongLIfe.com. As I was preparing this yesterday for a photo shoot for my cook book, I made some important changes to the recipe. Since it's such a favorite of mine and such a hearty yet low calorie, nutritious meal for these cold winter nights, I thought I would re-post it with the changes.

Great for Weight Loss
This soup is very filling yet is has less than 200 calories per bowl! It's also low in fat and high in fiber. If you are trying to lose weight, this is a very satisfying dish. Make a big pot on Sunday and enjoy it for lunch or dinner during the week.

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Tuscan Cannellini Bean Soup with Kale
[serves 6]
Besides all the goodness of kale, the cannellini beans in this soup make it an excellent source of protein and fiber.

1 T extra virgin olive oil
1 small onion, diced (1 1/2 cups)
1 large stalk of celery, diced
(1 cup)
1 large carrot, diced (1 cup)

2 teaspoons fresh rosemary, finely chopped
(or 1 teaspoon dried)
1 T of chopped garlic (about 3 small cloves)
One 14.5 oz can of organic diced tomatoes
4 cups vegetable broth
1 bay leaf
4 packed cups raw kale, cleaned and sliced
Two 15 oz cans of cannellini beans

1 tablespoon fresh lemon juice
3 T of grated parmesan (omit for a vegan version of soup)


Heat olive oil and sauté the onion, celery, carrots and rosemary over low to medium heat for 5 minutes, stirring frequently. Add garlic and cook another minute. Add tomatoes, vegetable broth and bay leaf. Bring to a boil then reduce heat, cover and simmer for 10 minutes. Wash the kale well, removing and discarding the center stalk before slicing. Add sliced kale and 2 cans of beans to the pot, bring back to a low boil and simmer, covered, until kale is tender (about 5 to 10 minutes). Turn off the heat, remove bay leaf, add lemon juice and salt and pepper to taste. Top each bowl of soup with 1/2 tablespoon parmesan cheese if desired. Serve with a nice loaf of crusty, whole grain bread.


Per serving: 196.8 calories, 3.8 g fat, 0.8 g saturated fat, 10.3 g protein, 30.8 g carbohydrates and 8.5 g of fiber.

9 comments:

Marcia said...

Man, I should make this. I get kale every week from the CSA, and I have everything on hand. Except I've already got a pot of split pea soup on the stove.

Maybe I'll make it later this week.

Oriana said...

authentic tuscan version, in fact very similar to yours. the authenticated and official Ribollita here: http://www.turismo.intoscana.it/allthingstuscany/tuscanycious/reboiled-soup-a-k-a-ribollita/
what do you say?
oriana

Macon said...

i just made this tonight - delicious!! i know your daughter linda from working at domino, and am so glad i discovered your blog! i'm also a huge fan of the blueberry/spinach/pear/flaxseed smoothie - a morning staple for me. thanks so much!

Dr. Joanne L. Mumola Williams said...

Thanks Macon. So glad you are enjoying the recipes!

TARA said...

hi joanne! linda said i should tell you--i made this tonight and it turned out delicious! i'm delighted to hear you're working on a cookbook, (now i must track down some pimenton)

Dr. Joanne L. Mumola Williams said...

Hi Tara,
So glad you enjoyed it! On the pimenton, just remember it comes in different "heats". The one I bought wasn't spicy at all and I much preferred the one Linda had which was very spicy.

Whittney Winck said...

Do I drain and rinse the beans

Dr. Joanne L. Mumola Williams said...

Hi Whitney,
I use the bean juice as part of the soup so don't drain the beans.
Joanne

Dr. Joanne L. Mumola Williams said...

Hi Whitney,
I use the bean juice as part of the soup so don't drain the beans.
Joanne