Tuscan Kale, White Bean, and Ciabatta Soup

Very Healthy
Health score
100%
Tuscan Kale, White Bean, and Ciabatta Soup
390 min.
4
607kcal

Suggestions


Indulge in the warmth and comfort of a hearty, nutritious bowl of Tuscan Kale, White Bean, and Ciabatta Soup! This delectable soup combines the earthiness of Tuscan kale, the creamy texture of white beans, and the rustic charm of day-old ciabatta bread. It's a recipe that's packed with wholesome ingredients, making it the perfect choice for a wholesome lunch or dinner.

The anchovy fillets add a touch of savory depth, while the fresh rosemary and sage infuse the soup with aromatic flavors that transport you straight to the heart of Tuscany. A hint of red chile flakes adds just the right amount of heat, perfectly balancing the richness of the olive oil and the creamy beans. Every spoonful is a burst of flavor, and the soft, soaked ciabatta bread makes for a delightful addition that turns this dish into a filling, satisfying meal.

With its wholesome ingredients, including a generous dose of fiber, healthy fats, and protein, this soup is a nutritional powerhouse. Plus, it’s incredibly easy to make, requiring minimal hands-on time. Whether you're cozying up on a chilly evening or looking to impress guests with a flavorful, heartwarming dish, this Tuscan Kale, White Bean, and Ciabatta Soup is sure to hit the spot. Ready in just under 6.5 hours, it’s a dish that you can prepare ahead of time and enjoy throughout the week!

Ingredients

  • fillet anchovy finely chopped
  • ounces ciabatta bread trimmed
  • cup navy dried white
  • tablespoon rosemary leaves fresh chopped
  • 10  sage fresh
  • 10  garlic clove divided crushed
  • lb kale 
  • 0.5 tsp kosher salt 
  • qts chicken broth reduced-sodium
  • 0.3 cup olive oil extra virgin extra-virgin
  • 0.5 cup pecorino cheese grated
  • 0.5 teaspoon pepper 
  • 0.5 teaspoon pepper red divided

Equipment

  • bowl
  • ladle
  • pot

Directions

  1. Soak beans in a bowl with water to cover at least 4 hours (at least 6 hours if using Corona) or overnight.
  2. Drain, put in a 5- to 6-qt. pot, and add 2 qts. broth, 6 garlic cloves, the sage, and 1/4 tsp. chile flakes. Bring to a boil, then reduce heat and simmer until tender, 40 to 80 minutes, adding 1/2 tsp. salt during last 15 minutes.
  3. Fill another large pot about three-quarters full of water and bring to a boil over high heat. Submerge kale and boil gently until tender, 10 to 15 minutes.
  4. Drain, then coarsely chop.
  5. Heat 1/3 cup oil over medium heat in pot used for kale. Chop remaining 4 garlic cloves and add to pot with remaining 1/4 tsp. chile flakes and the rosemary; saut until garlic is fragrant, about 2 minutes.
  6. Add anchovies and kale and cook a few more minutes. Stir in beans and their liquid. Cover and bring to a boil, then reduce heat and simmer 10 minutes.
  7. Remove from heat.
  8. Stir bread into soup with pepper and salt to taste. Cover and let stand until bread is very soft, 20 minutes to 1 hour.
  9. Reheat soup over medium heat until steaming, adding more broth if you'd like a looser texture. Ladle into bowls and add pecorino and a drizzle of oil.
  10. *Get Corona beans (large, plump white beans) from purcellmountainfarms.com

Nutrition Facts

Calories607kcal
Protein21.15%
Fat38.22%
Carbs40.63%

Properties

Glycemic Index
30.25
Glycemic Load
0.97
Inflammation Score
-10
Nutrition Score
44.489999829427%

Flavonoids

Epicatechin
0.05mg
Naringenin
0.12mg
Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
26.76mg
Kaempferol
54.81mg
Myricetin
0.12mg
Quercetin
25.74mg

Nutrients percent of daily need

Calories:606.99kcal
30.35%
Fat:26.93g
41.43%
Saturated Fat:6.04g
37.73%
Carbohydrates:64.41g
21.47%
Net Carbohydrates:51.23g
18.63%
Sugar:2.77g
3.08%
Cholesterol:15.4mg
5.13%
Sodium:869.27mg
37.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.53g
67.07%
Vitamin K:457µg
435.23%
Vitamin A:11473.13IU
229.46%
Vitamin C:108.36mg
131.35%
Manganese:1.84mg
91.84%
Folate:268.36µg
67.09%
Calcium:585.16mg
58.52%
Copper:1.15mg
57.4%
Fiber:13.18g
52.71%
Potassium:1776.39mg
50.75%
Iron:8.65mg
48.05%
Phosphorus:471.27mg
47.13%
Vitamin B3:8.72mg
43.61%
Vitamin B2:0.68mg
39.86%
Magnesium:148.18mg
37.04%
Vitamin B1:0.37mg
24.8%
Vitamin B6:0.49mg
24.58%
Vitamin E:3.6mg
24.01%
Zinc:3.27mg
21.79%
Selenium:11.89µg
16.98%
Vitamin B12:0.64µg
10.63%
Vitamin B5:0.61mg
6.06%
Source:My Recipes