Vegetarian Tuscan Soup with Kale and White Beans

September 14, 2018Johnfitt

Vegetarian Tuscan Soup with Kale and White Beans! It’s light, flavorful, easy to make and packed with nutrition. What’s more nutritious than kale in soup?

Who is ready for some divinely delicious vegetarian soup? We sure are! There is just something special about a vegetarian soup. This one tastes fantastic after a long day of shopping or is very tasty to take to a Christmas party. It’s light, flavorful, easy to make and packed with nutrition. What’s more nutritious than kale in soup?

Kale can aid weight loss, protect eyes, lower the risk of cancer and lower cholesterol. Kale also happens to be a great source of vitamin C and vitamin K. There are plenty of reasons to eat kale and it tastes amazing in this soup!

Despite the bad rep they sometimes get, Potatoes can reduce inflammation, prevent cancer, relieve high blood pressure, relieve indigestion, support brain function, and they are easy to digest. (source)

Sweet Potatoes can potentially improve blood sugar regulation. They have anti-inflammatory nutrients and antioxidant nutrients. They contain vitamin A, vitamin C, vitamin B6, fiber, and manganese. (source)

According to Dr. Joel Fuhrman, Mushrooms can help boost the immune system, prevent respiratory infections and prevent breast cancer. (source)

It’s easy to see how much nutrition this soup can hold and this is just scratching the surface! We haven’t even talked about the potential benefits of quinoa, beans, tomatoes, etc. All in all, it’s a very good soup to have on hand during the cold months.

For more vegetarian recipes make sure to try our Vegetarian Lime Fajitas, Baked Falafel Pockets, Healthy Garden Pizza with Alfredo Sauce and Healthy Mac & Cheese.

For more wonderful soup recipes just like this one, make sure you stop by our Bacon Rosemary Sweet Potato Soup, Wild Rice and Mushroom Chicken Soup, Chicken Enchilada Soup, and Tomato Basil Soup.

P.S. Let’s stay connected! We’d love to share all of our real food recipes and tips with you through Email, Facebook, Pinterest, Twitter, and Instagram! We always have more healthy and delicious recipes on the way 🙂

Remember to keep your ingredients organic for optimum nutrition!


1 onion, diced
4-6 cloves garlic, diced
½ cup butter
1-2 jalepenos OR 1 bell pepper, diced
6-8 carrots, diced
4-6 celery stalks, diced
10-15 mushrooms, sliced
1 quart tomatoes
1 large sweet potato, diced
3-4 large potatoes, diced
8-10 kale leaves, chopped
1 sprig rosemary
1 sprig thyme
1 sprig sage
Real Salt and black pepper to taste
water to cover
3-4 cups cooked white beans
2 cups cooked quinoa
1 cup fresh or frozen corn
Parmesan cheese to garnish


Sauté onions and garlic in butter until golden. Add peppers and continue to cook 2-3 minutes. Add carrots, celery and mushrooms. Continue to cook until carrots and celery turn vibrant in color. Add all remaining ingredients except beans, quinoa, corn and Parmesan cheese. Add enough water to cover by a couple of inches.

This is important for when you add the remaining ingredients. Cover and bring to a boil. Simmer until veggies are tender. Remove spice sprigs. Add beans, quinoa and corn. Continue to heat until completely warmed through. Garnish with Parmesan cheese.


  • Miz Helen

    January 27, 2020 at 2:47 pm

    Your recipe has been pinned to our Full Plate Thursday Featured Board and is featured on Full Plate Thursday! Thanks so much for sharing with us! Hope you have a great week and come back soon!
    Miz Helen

  • Miz Helen

    January 27, 2020 at 2:48 pm

    It is ice cold here today and I sure wish this soup was in the pot, simmering away. Hope you have a fantastic weekend and thanks so much for sharing with us at Full Plate Thursday!
    Miz Helen

  • 1010ParkPlace

    January 27, 2020 at 2:49 pm

    Bingo! You’ve done it again! This and your cinnamon buns are going to make me very happy this weekend. Thanks & Merry Christmas, Brenda

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