Anti Inflammatory Rosemary Tuscan White Bean and Kale Soup
Few soups check as many boxes as this hearty, herb-scented bowl built around some of the most celebrated inflammation-fighting ingredients in the Mediterranean pantry. Extra virgin olive oil does double duty here — it's the cooking fat and the finishing drizzle — while lacinato kale, carrots, and cannellini beans bring fiber, antioxidants, and plant-based protein to every spoonful. Fresh rosemary, thyme, and a pinch of red pepper flakes layer in flavor without relying on anything processed or inflammatory, and a squeeze of fresh lemon juice at the end brightens the whole pot beautifully. The trick of mashing a quarter of the beans directly in the pot is a small move with a big payoff: it creates a naturally creamy, thick broth with zero need for cream or flour. If you have a Parmesan rind on hand, tossing it in during the simmer adds a subtle savory depth that makes the soup taste like it's been going all day. This makes four generous servings, so it's ideal for a weeknight dinner with leftovers that honestly taste even better the next day.
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Learn more →Ingredients
4 servings
- 3 tbsp extra virgin olive oil, plus more for drizzling
- 1 medium yellow onion, finely diced
- 4 cloves garlic, minced
- 2 medium carrots, peeled and diced
- 2 stalks celery, diced
- 1 tsp fresh rosemary, finely chopped
- 1 tsp fresh thyme leaves
- ½ tsp red pepper flakes
- 1 can (14 oz) diced tomatoes
- 2 cans (15 oz each) cannellini beans, drained and rinsed
- 4 cups low-sodium chicken broth
- 1 parmesan rind (optional)
Can be omittedparmesan rind
- 4 cups lacinato kale, stems removed and leaves roughly chopped
- 1 tbsp fresh lemon juice
- salt and pepper, to taste
Instructions
- 1
Heat 3 tbsp extra virgin olive oil in a large pot or Dutch oven over medium heat until shimmering. Add the onion, carrots, and celery and cook, stirring occasionally, until softened and the onion is translucent, about 7–8 minutes.
- 2
Add the garlic, rosemary, thyme, and red pepper flakes and cook, stirring constantly, until fragrant, about 1 minute. Watch closely so the garlic does not brown.
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