Description
A nutrient-dense, plant-forward Italian-inspired soup that celebrates the harvest season. This robust and comforting dish uses a base of slow-cooked aromatics, earthy dried herbs, and fiber-rich cannellini beans to create a satisfying meal. Free from animal fats and alcohol, this soup relies on the natural sweetness of carrots, onions, and celery, making it a perfect healthy dinner option for cooling autumn evenings.
Ingredients
2 tbsp extra virgin olive oil
1 large yellow onion, finely diced
3 medium carrots, sliced into rounds
2 stalks celery, chopped
4 cloves garlic, minced
6 cups low-sodium vegetable broth
1 can (28 oz) crushed tomatoes, no salt added
2 cans (15 oz) cannellini beans, rinsed and drained
3 cups fresh kale, ribs removed and chopped
1 tsp dried oregano
Salt and pepper to taste
Instructions
Heat the olive oil in a large heavy-bottomed pot over medium heat.
Add the diced onion, carrots, and celery to the pot.
Cook the vegetables for about 8 minutes until the onions become translucent and soft.
Stir in the minced garlic and dried oregano, cooking for one additional minute until fragrant.
Pour in the vegetable broth and the canned crushed tomatoes.
Bring the mixture to a gentle boil, then reduce the heat to low.
Cover the pot and allow the soup to simmer for 20 minutes.
Add the drained cannellini beans and continue to simmer for 5 minutes.
Fold in the chopped kale and cook for 3 minutes until wilted.
Season with salt and pepper to taste before serving.
Notes
Store leftovers in an airtight container in the refrigerator for up to 4 days. You can also add other seasonal vegetables like zucchini or green beans during the simmering phase.
- Prep Time: 15
- Cook Time: 45
- Category: Dinner
- Method: Stovetop simmering
- Cuisine: Italian-inspired
Nutrition
- Serving Size: 1.5 cups
- Calories: 210
- Sugar: 7g
- Sodium: 450mg
- Fat: 5g
- Saturated Fat: 0.5g
- Carbohydrates: 35g
- Fiber: 9g
- Protein: 8g
- Cholesterol: 0mg