This heart-healthy white bean and kale soup is a nourishing, Tuscan-inspired meal packed with benefits. Tender cannellini beans, nutrient-rich kale, and pasta simmer in a flavorful low-sodium broth for a cozy dish that's both satisfying and simple to make.
For more wholesome recipes, check out our Heart Healthy Soup Recipes.
This soup is rich in fiber for digestive health, packed with essential vitamins from kale, and uses low-sodium broth and healthy fats from olive oil to support overall heart health.
Soups that are low in sodium and saturated fat, like this one, are excellent choices. In general, broth-based soups with plenty of vegetables, legumes, and lean proteins are recommended.
Yes, white beans are very good for your heart. They are high in soluble fiber, which helps lower LDL (bad) cholesterol, and they provide quality plant-based protein without saturated fat.
Recipe yields 6 servings
In a large saucepot, heat oil over medium heat. Add onion, garlic, carrot and celery and cook until tender, about 8 minutes. Stir in the white beans, vegetable broth, 2 cups water, tomatoes, oregano and salt and bring to a boil.
Add the pasta and cook, stirring occasionally, until just tender, about 10 minutes. Stir in the kale and simmer 5 minutes longer. Sprinkle with the Parmesan cheese before serving.
Add 1 teaspoon of Italian seasoning and consider stirring in a tablespoon of tomato paste with the vegetables for a richer flavor.
For a non-vegetarian version, brown 1/2 pound of turkey sausage, drain it, and add it to the soup along with the broth.
To make the soup creamy without adding heavy cream, blend one cup of the soup (broth and beans) and stir it back into the pot.