485 kcal 18g protein 50 min Low-CalorieHigh-ProteinMediterraneanQuickOne-PotGluten-Free

Tuscan White Bean and Kale Soup (Ribollita)

Hearty Tuscan ribollita soup with white beans, kale, and vegetables. High-protein, low-calorie Medit

Tuscan White Bean and Kale Soup (Ribollita)

A rustic Tuscan ribollita with creamy cannellini beans, wilted kale, and a soffritto base. The beans are smashed against the pot walls to create natural thickness without cream, achieving that characteristic ribollita body.

Ingredients

Serves 4

  • 2 cans (800g total) cannellini beans, drained and rinsed
  • 200g kale, stems removed, roughly chopped
  • 1.5 liters low-sodium vegetable broth
  • 3 tbsp extra virgin olive oil
  • 1 medium onion, finely diced
  • 3 cloves garlic, minced
  • 2 medium carrots, diced
  • 2 stalks celery, diced
  • 2 tbsp tomato paste
  • 2 bay leaves
  • 1/2 tsp dried oregano
  • 1/4 tsp red pepper flakes
  • 1 tsp sea salt
  • Freshly ground black pepper
  • 40g parmesan cheese, finely grated (optional for serving)

Method

  1. Heat olive oil in a large Dutch oven or heavy pot over medium heat. Add onion, carrots, and celery. Sweat for 8-10 minutes until softened and translucent, stirring occasionally. The vegetables should release their moisture and become tender but not browned.

  2. Add garlic, oregano, and red pepper flakes. Stir for 1 minute until fragrant—you'll smell the garlic become sweet and mellow. Do not let garlic brown or it will taste bitter.

  3. Push vegetables to the sides of the pot. Add tomato paste in the center and cook for 2 minutes, stirring, until it darkens slightly and loses its raw taste. This step caramelizes the natural sugars.

  4. Pour in half the vegetable broth (750ml). Use a wooden spoon to scrape up any fond from the bottom—that browned flavor is essential for depth.

  5. Add the drained cannellini beans, bay leaves, salt, and remaining broth. Bring to a gentle simmer over high heat, then reduce to medium-low. Cook for 15 minutes, partially covered, allowing flavors to meld.

  6. Remove bay leaves. Use an immersion blender to roughly purée about one-third of the beans directly in the pot. This creates the signature ribollita thickness without any cream. Alternatively, transfer 1 cup of beans to a bowl, mash with a fork, and return to the pot.

  7. Add the chopped kale and stir well. Simmer for another 8-10 minutes until kale is tender but still holds its shape. The kale should turn a deep forest green and become wilted but not mushy.

  8. Taste and adjust seasoning with salt and pepper. The soup should be thick enough to coat a spoon—add more broth if too thick, or simmer longer if too thin.

  9. Ladle into warm bowls. Top with freshly grated parmesan and a drizzle of olive oil. Serve with crusty whole grain bread for dipping.

Nutrition (per serving)

Calories485 kcal
Protein18 g
Carbohydrates62 g
Fat18 g
Fiber14 g