24 Dec Tuscan Bean Soup
Tuscan Bean Soup, made with cannellini beans and other good-for-you ingredients, is a simple and satisfying weeknight dinner. It’s especially good served with a nice, crusty baguette.
Cannellini beans are a bonanza of heart-healthy goodness. They’re an excellent source of fiber and protein, and also contain a wealth of B vitamins, including B-12, as well as iron, potassium, zinc, and other essential minerals. Potassium is particularly beneficial for blood pressure, and fiber can help lower cholesterol and reduce the risk of stroke.
If you haven’t yet, be sure to read my earlier post to see why a heart-healthy lifestyle is a topic on Petiterie, in case you missed it (there’s research evidence that being petite puts you at slightly greater risk for cardiovascular issues)!
From my heart to yours… Bon appetit! And Happy Holidays!
Tuscan Bean Soup
3 tablespoons extra virgin olive oil
2 medium carrots
1 large onion
1 clove garlic
3 sprigs fresh rosemary
2 1/2 teaspoons sea salt
1/4 teaspoon freshly ground black pepper
1 29 ounce can (or 2 15 ounce cans) no salt added cannellini beans
5 cups low-sodium vegetable broth
2 cups baby kale
1. Peel and chop carrots, onion, and garlic.
2. Wash baby kale and pat dry with a towel.
3. Drain cannellini beans. Mash 1/2 cup of cannellini beans with a fork.
4. Heat olive oil in a large stock pot over medium heat. Add carrots, onion, and garlic, stirring frequently for around 3 minutes, until onions turn translucent.
5. Add remaining ingredients. Simmer on low to medium heat for about 30 minutes, until carrots are tender and flavors are well-combined.
Thanks to Petiterie’s consultants Michelle Rauch, MS RD, and Andrea Rein, NPc, for their expertise in reviewing and contributing to this post.