Tuscan White Bean Soup with Escarole

Gluten Free
Very Healthy
Health score
100%
Tuscan White Bean Soup with Escarole
50 min.
4
431kcal

Suggestions


Warm up your kitchen and delight your taste buds with our Tuscan White Bean Soup with Escarole, a recipe that stands out for both its rich flavors and impressive health benefits. This gluten-free soup is not only comforting and flavorful, but it's incredibly nutrient-dense, making it the perfect choice for a wholesome lunch or a satisfying dinner.

The creamy texture of Great Northern beans combined with the crispness of fresh escarole creates a delightful contrast that will keep you coming back for more. Infused with aromatic herbs like rosemary and thyme, each bowl is a taste of Tuscany right in your home. Not to mention the addition of garlic and a touch of red pepper for a gentle kick, ensuring that this soup is anything but ordinary.

This recipe is simple to prepare, taking just 50 minutes from start to finish, and can easily serve four people. With only 431 calories per serving, it offers a hearty meal without the guilt, making it ideal for those looking to maintain a healthy lifestyle while enjoying delicious food. Topped with shaved Parmesan cheese, it's the perfect blend of flavors that will have everyone asking for seconds. Dive into a bowl of this Tuscan delight and savor the goodness of fresh ingredients and wholesome cooking!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cup carrots chopped
  • 0.5 teaspoon pepper red crushed
  • pound endive chopped
  • teaspoon rosemary leaves fresh chopped
  •  garlic clove minced
  • 30 ounce cannellini beans rinsed drained canned
  • tablespoon olive oil 
  • cups onion finely chopped
  • tablespoons parmesan fresh shaved
  • 1.5 ounce parmesan 
  • 0.3 teaspoon salt 
  •  thyme sprigs fresh
  • cups vegetable stock organic
  • cup water 
  • teaspoon citrus champagne vinegar 

Equipment

  • frying pan
  • dutch oven

Directions

  1. Heat a large Dutch oven over medium-high heat.
  2. Add oil to pan; swirl to coat.
  3. Add onion, and saut for 4 minutes, stirring frequently.
  4. Add garlic, and saut for 30 seconds.
  5. Add vegetable broth and the next 5 ingredients (through cheese rind); bring to a boil. Reduce heat, and simmer 10 minutes. Stir in escarole and carrot; cover and simmer for 15 minutes or until carrot is tender. Stir in red pepper, salt, black pepper, and vinegar.
  6. Remove and discard rind; sprinkle soup with shaved cheese.

Nutrition Facts

Calories431kcal
Protein24.3%
Fat19.35%
Carbs56.35%

Properties

Glycemic Index
81.21
Glycemic Load
4.02
Inflammation Score
-10
Nutrition Score
39.652173607246%

Flavonoids

Naringenin
0.01mg
Apigenin
0.02mg
Luteolin
0.28mg
Isorhamnetin
4.01mg
Kaempferol
12.06mg
Myricetin
0.1mg
Quercetin
16.37mg

Nutrients percent of daily need

Calories:430.56kcal
21.53%
Fat:9.59g
14.76%
Saturated Fat:3.87g
24.18%
Carbohydrates:62.84g
20.95%
Net Carbohydrates:41.92g
15.24%
Sugar:6.39g
7.1%
Cholesterol:12.33mg
4.11%
Sodium:968.22mg
42.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.1g
54.21%
Vitamin K:269.44µg
256.61%
Vitamin A:8298.49IU
165.97%
Folate:400.9µg
100.23%
Manganese:1.82mg
91.15%
Fiber:20.93g
83.7%
Phosphorus:550.14mg
55.01%
Calcium:459.43mg
45.94%
Potassium:1448.64mg
41.39%
Magnesium:146.13mg
36.53%
Copper:0.72mg
35.84%
Iron:6.12mg
33.98%
Vitamin B1:0.5mg
33.34%
Vitamin C:19.93mg
24.15%
Vitamin B6:0.48mg
24.1%
Zinc:3.55mg
23.67%
Selenium:14.05µg
20.07%
Vitamin B5:1.88mg
18.83%
Vitamin B2:0.32mg
18.82%
Vitamin B3:2.42mg
12.12%
Vitamin E:1.37mg
9.13%
Vitamin B12:0.22µg
3.63%
Source:My Recipes