Anti Inflammatory Tuscan White Bean and Kale Soup
This hearty, deeply satisfying soup is built on a lineup of ingredients that genuinely pull their weight when it comes to keeping inflammation in check. Extra virgin olive oil, lacinato kale, garlic, and cannellini beans are all heavy hitters — rich in polyphenols, fiber, and antioxidants that support the body rather than stress it. The base starts with a slow sauté of onion, carrots, and celery before layering in fresh rosemary, thyme, and a pinch of red pepper flakes, so the flavor builds naturally without relying on anything processed or inflammatory. A clever trick of mashing about a quarter of the beans right in the pot gives the broth a creamy, velvety body without any cream at all. The kale goes in toward the end so it wilts just enough to turn silky while holding onto its nutrients. A bright squeeze of lemon juice at the finish lifts the whole bowl and balances the richness of the olive oil. This makes four generous servings, and it reheats beautifully — arguably better the next day once everything has had time to settle together.
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Learn more →Ingredients
4 servings
- 3 tbsp extra virgin olive oil
- 1 medium yellow onion, finely diced
- 4 cloves garlic, minced
- 3 medium carrots, peeled and diced
- 2 stalks celery, diced
- ½ tsp red pepper flakes
- 1 tbsp fresh rosemary, finely chopped
- 1 tsp fresh thyme leaves
- 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 (about 2 inches) (optional)
Can be omittedparmesan rind
- 1 bunch lacinato kale (about 8 oz), stems removed, leaves roughly chopped
- 1 tbsp lemon juice
- salt and pepper, to taste
For serving
- extra virgin olive oil, for drizzling (optional)
- freshly grated parmesan cheese, for serving (optional)
Can be omittedgrated parmesan cheese
Instructions
- 1
Heat 3 tbsp 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, red pepper flakes, rosemary, and thyme and cook, stirring constantly, until fragrant, about 1 minute. Watch the garlic closely so it does not brown.
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