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Rustic Tuscan Vegetable & Bean Soup

This hearty, plant-based soup brims with seasonal vegetables, whole-grain pasta, and white beans in a rosemary-infused tomato broth.

  • Total Time1 hour 5 minutes
  • Yield5 Servings 1x

Ingredients

Scale

Soup Base & Aromatics

  • 3.5 tablespoons extra-virgin olive oil (divided)
  • 1 medium yellow onion (diced)
  • 2 medium carrots (diced)
  • 2 medium celery stalks (diced)
  • 4 cloves garlic (minced)
  • 1 teaspoon crushed fennel seed
  • ¾ teaspoon dried rosemary (lightly crushed)
  • 3 tablespoons tomato paste
  • Pinch of red pepper flakes
  • ½ teaspoon fine sea salt
  • Freshly ground black pepper

Liquids & Hearty Elements

  • 1 large (28-ounce can diced tomatoes, with juices)
  • 3.5 cups 28 ounces low-sodium vegetable broth
  • 1.5 cups 12 ounces water
  • 2 bay leaves
  • 2.5 cups mixed seasonal vegetables (chopped (e.g., zucchini, yellow squash, potato, green beans))
  • 1 cup whole-grain small pasta (like orecchiette or small shells)
  • 1 15-ounce can cannellini beans, rinsed and drained
  • 2 cups finely chopped Lacinato (Tuscan kale or baby spinach)

Finishers & Garnish

  • 2 teaspoons fresh lemon juice
  • Grated Pecorino Romano or vegetarian Parmesan cheese (optional garnish)

Instructions

  1. Place a large Dutch oven or heavy-bottomed pot over medium heat and add 3 tablespoons of the olive oil. Once shimmering, add the onion, carrot, and celery. Sauté, stirring occasionally, until softened and the onion is translucent, approximately 8-10 minutes.
  2. Add the minced garlic, crushed fennel seed, dried rosemary, and red pepper flakes. Stir constantly until highly fragrant, about 1-2 minutes. Add the tomato paste and cook, stirring, for another minute until it darkens slightly.
  3. Pour in the diced tomatoes (with their juices), the low-sodium vegetable broth, and the water. Add the bay leaves, ½ teaspoon of sea salt, and a generous amount of black pepper. Stir to combine.
  4. Increase the heat to medium-high and bring the soup to a boil. Once boiling, reduce the heat to maintain a steady, gentle simmer. Partially cover the pot, leaving a small gap for steam to escape, and cook for 15 minutes.
  5. Stir in the chopped seasonal vegetables, whole-grain pasta, and rinsed cannellini beans. Continue to simmer, uncovered, for another 15-20 minutes, or until the pasta is cooked al dente and the vegetables are tender.
  6. Remove the pot from the heat and discard the bay leaves. Stir in the finely chopped kale (it will wilt in the residual heat), the fresh lemon juice, and the final ½ tablespoon of olive oil. Taste and adjust seasoning with more black pepper if needed. Serve hot, garnished with grated cheese if desired.

Notes

Nutrition Facts per Serving: Calories: 336 kcal | Total Fat: 10.8 g (Saturated Fat: 1.6 g) | Sodium: 635 mg | Total Carbs: 50.4 g (Fiber: 11.4 g, Sugars: 10.6 g) | Protein: 9.4 g

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 20 minutes
  • Cook Time: 45 minutes
  • Category: Main Course
  • Cuisine: Mediterranean

Nutrition

  • Calories: 336

Find it online: https://dailyzests.com/my-favorite-heart-healthy-tuscan-bean-soup-recipe-a-taste-of-italy/