November – Tuscan White Bean Soup

1 medium onion, diced                                          ½ teas. Dried pepper flakes

1 cup mushrooms, sliced or diced                      1 quart homemade or bought vegetable broth

2 medium carrots, finely diced                           2 (15 ounce) canned white beans, with the liquid

2 ribs celery, diced (about 1 cup)                       4 – 6-inch sprigs rosemary leaves, finely chopped and stems reserved

4 cloves minced garlic                                           2 bay leaves


  1. Add onions, carrots, celery and mushrooms to a hot dry pan cook and stir frequently until softened about three minutes. Add garlic and dried red pepper flakes and cook, stirring constantly until fragrant, about one minute. Add veggie broth, beans and their liquid. Rosemary stems, and bay leaves. Increase heat to high and bring to a boil. Reduce to a bare simmer, add kale, cover and cook for 15 minutes.
  2. Discard the bay leaves and rosemary stems. Use a hand blender to roughly puree part of the beans until desired consistency is reached. Alternatively, transfer 2 cups of soup to a blender or food processor and process until smooth (start on low speed and increase to high to prevent blender blow-out). Return to the soup and stir to combine. Season to taste with salt and pepper.
  3. Ladle into bowls, sprinkle with reserved chopped rosemary leaves, and serve with crusty bread.

This dish is super rich in antioxidants, protein, potassium, and vitamin C from the mushrooms, beans and carrots. Beans and carrots are also packed with fiber.

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