Cannellini and Tomato Soup

🕒 Prep Time: 10 min | 🕒 Cook Time: 25 min
🍽️ Servings: 4-6

Ingredients

• 1 tablespoon olive oil

• 1 small yellow onion, diced

• 3 cloves garlic, minced

• 1 can (400g) crushed tomatoes

• 1 can cannellini beans, rinsed and drained

• 3 cups vegetable broth

• 1 tsp dried oregano

• 1 tsp dried basil

• ½ tsp rosemary

• ½ tsp pepper

• 1 cup celery

• 1 cup kale

• ½ cup parmesan cheese

• Optional topping: Additional parmesan cheese, sour cream, or even sliced chicken sausage for a bump in protein

Instructions

1. Heat olive oil in a large pot over low-medium heat. Saute onion until soft, then add the garlic and cook for an additional 30 seconds while stirring.

2. Stir in crushed tomatoes, cannellini beans, vegetable broth, oregano, basil, rosemary, and pepper.

3. Simmer for 15 minutes and then add celery.

4. Simmer another 5 minutes and add kale.

5. Cook until wilted, about another 5 minutes or so.

6. Stir in parmesan cheese until melted and slightly creamy.

7. Optional: top with additional toppings.

💚The Healthy Bit: Kale 💚

Kale is a nutrient-dense leafy green vegetable that offers powerful vitamins, minerals, and antioxidants while remaining very low in calories. A single cup provides massive amounts of Vitamin K which impacts blood clotting and bone strength, plus Vitamins A and C which bolster the immune system and support skin health. 

Kale also contains fiber which aids digestion, potassium, and antioxidants that help manage blood pressure and lower bad cholesterol levels. Last but not least, kale is rich in lutein and zeaxanthin which help shield your eyes from age-related degeneration and cataracts.

It is important to keep in mind that kale’s high amounts of Vitamin K can interfere with blood-thinning medications like warfarin. Also, kale contains goitrogens which may affect thyroid function if eaten in extremely large, raw quantities.