White Bean and Kale Soup

This Tuscan-inspired soup quietly ranks among the highest-fiber recipes here. White beans bring galactooligosaccharides and resistant starch to the table, kale adds compounds your gut bacteria convert into anti-inflammatory helpers, and rosemary and garlic tie it all together into something you'll actually crave on a cold night, not just tolerate because it's healthy.

Ingredients

• 2 cans (400g each) white beans (cannellini), drained
• 200g kale, stems removed, leaves chopped
• 1 large onion, diced
• 4 garlic cloves, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 can (400g) diced tomatoes
• 1 litre vegetable broth
• 2 tbsp olive oil
• 1 sprig fresh rosemary or 1/2 tsp dried
• 1 tsp dried thyme
• Salt, pepper, and chili flakes
• Good olive oil and lemon juice to finish

Instructions

1. Heat olive oil in a large pot. Cook onion until golden, 6 minutes. Add garlic, carrots, and celery. Cook 3 minutes.
2. Add tomatoes, broth, rosemary, and thyme. Bring to a simmer.
3. Add white beans. Simmer 15 minutes.
4. Scoop out 1 cup of beans and mash roughly. Return to pot to thicken the broth.
5. Add kale. Simmer 5 minutes until tender. Season with salt, pepper, and chili.
6. Finish each bowl with a drizzle of good olive oil and a squeeze of lemon.

Nutrition Facts (per serving)

Make a big pot on Sunday. It tastes even better on day two once the flavors settle.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.