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Tuscan Kale White Bean Soup

Tuscan Kale & White Bean Stew

This hearty white bean stew combines classic Tuscan spices, kale, butternut squash and quinoa for a delicious and cozy weeknight meal.
Course Soup
Cuisine Italian
Keyword bean stew, quinoa stew, vegan stew, white bean stew
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 6 servings
Calories 284 kcal

Ingredients

  • 2 tablespoons olive oil
  • 3 - 4 garlic cloves , minced
  • 1 small red onion , chopped
  • 2 tablespoons Italian seasoning mix
  • 1 teaspoon sea salt
  • 1 teaspoon cracked pepper
  • 3 cups butternut squash , cubed (about 1 small)
  • 1 (15 oz) can white kidney beans
  • 1 (15 oz) can diced tomatoes
  • 1/2 cup white quinoa
  • 4 cups vegetable broth
  • 4 cups water
  • 4 cups curly kale , chopped (or green of choice)
  • 1/2 cup nutritional yeast
  • 1 tablespoon lemon juice

Instructions

  1. Heat the oil in a large dutch oven to stockpot over medium heat. Once hot, add the garlic and onions and saute for 2 - 3 minutes until the onions start to soften. Add the seasonings and squash and cook another 3 - 4 minutes until everything is super fragrant. Deglaze the pan with a splash of water as needed.
  2. Stir in the beans, tomatoes, quinoa, broth, and water. Bring the mixture to a boil, reduce to simmer and cover for 30 minutes. Remove the lid and stir in the kale. Cover again and cook for another 5 - 10 minutes until the squash is tender.
  3. Remove the pan from the heat and stir in the nutritional yeast and lemon juice. Allow to cool slightly, then taste and adjust seasonings as desired.
  4. Serve hot with a sprinkle of red pepper flakes and a piece of crusty bread!
Nutrition Facts
Tuscan Kale & White Bean Stew
Amount Per Serving (1.5 cups)
Calories 284 Calories from Fat 54
% Daily Value*
Fat 6g9%
Sodium 1161mg50%
Potassium 1043mg30%
Carbohydrates 47g16%
Fiber 8g33%
Sugar 5g6%
Protein 13g26%
Vitamin A 13665IU273%
Vitamin C 85.3mg103%
Calcium 233mg23%
Iron 5.4mg30%
* Percent Daily Values are based on a 2000 calorie diet.