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Tuscan Kale and White Bean Soup

May 20, 2024

Tuscan Kale and White Bean Soup is the ultimate cozy addition to your cool weather meal rotation. It’s not as heavy as your typical roast or stew, which makes it a great option for meal-prepping a big batch and saving leftovers for lunch.

Even when I’m making meals that don’t have animal protein as the star of the show, I’m always prioritizing protein. I know that protein is essential for feeling satiated and energized, but also for balancing hormones and hourishing tissues and organs. For that reason, I always go with a collagen rich bone broth instead of a simple veggie broth. FOND (use code BEWELLBYKELLY) and Kettle and Fire are my current top two bone broth options.

This Tuscan Kale and White Bean Soup is packed full of phytonutrient rich veggies, and it hits all the marks of the Fab Four. The Fab Four is my loosely structured formula for balancing blood sugar and calming hunger hormones. Let’s see how this soup does it:

Protein: bone broth
Fat: avocado oil, ghee
Fiber: cannellini beans
“Greens”: kale, carrots, celery, tomatoes

When you learn how to eat Fab Four style, you’ll revolutionize your relationship with food. No more crashes, cravings and feeling out of control around food. No need to white knuckle it to meal time. No need to diet or ditch major food groups. Just food freed, rooted in real science. The Fab Four is your road back to metabolic health, optimal body composition, long-lasting energy, and mental sharpness. It changed my life, and it can change yours, too.

If you want to learn more about how to use this simple tool to optimize your well being, I have video courses, best-selling books, and fuss-free recipes to walk you through it.

Prep Time
5 minutes
Total Time
1 hour
Servings
4
Freezer Friendly
No

Ingredients

4 cups chicken bone broth (vegetable broth optional)
2 tbsp avocado oil or algae oil
1 tbsp grass-fed butter or ghee (avocado oil optional)
1 cup of chopped onion
2 cloves of minced garlic
1/4 tsp dried thyme
1/8 tsp dried oregano
1 1/2 cups chopped Tuscan kale, ribs removed
1 cup chopped carrots
1 cup chopped celery
1 can whole peeled tomatoes, chopped with seeds removed
2 cans cannellini beans
1 lemon, juiced
salt to taste

Directions

Heat the avocado oil in large, heavy-bottomed stockpot over medium-low heat. Add the onion and garlic and sweat until they begin to soften, approximately 5 to 6 minutes, stirring occasionally.
Add thyme and oregano and salt and stir for 2 minutes on medium heat. Add the broth and simmer for 15 minutes.
Add the kale, tomatoes, carrots, celery, white beans and the broth. Reduce the heat to low, cover, and cook until the vegetables are warm, approximately 20 minutes.