Tuscan White Bean and Kale Soup

Kcal: 505 |

P: 20 |

F: 13 |

C: 72 |

Fiber: 20

Ingredients

Cannellini beans (cooked/canned): 150 g (3/4 cup), Kale: 100 g (3 cups, chopped), Carrots: 100 g (2 medium, diced), Celery: 75 g (2 stalks, diced), Onion: 100 g (1 medium, diced), Garlic: 9 g (3 cloves, minced), Tomatoes (canned, diced): 200 g (1 cup), Water: 500 ml (2 cups), Rosemary: 2 g (1 tsp, fresh, chopped), Thyme: 2 g (1 tsp, fresh, chopped), Bay leaf: 1, Olive oil: 10 ml (2 tsp), Lemon juice: 10 ml (2 tsp), Parmesan cheese (optional): 15 g (1 tbsp, grated), Whole grain bread: 30 g (1 small slice), Salt and black pepper: to taste

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. In a large saucepan, heat 10 ml olive oil over medium heat. Add 100 g diced onion, 9 g minced garlic, 100 g diced carrots, and 75 g diced celery. Sauté for 5 minutes until vegetables are softened. Add 200 g canned diced tomatoes, 500 ml water, 2 g chopped rosemary, 2 g chopped thyme, and 1 bay leaf. Bring to a simmer. 2. Stir in 150 g cannellini beans and 100 g chopped kale. Simmer gently for 15-20 minutes, until vegetables are tender and flavours meld. Remove bay leaf. Stir in 10 ml lemon juice, salt, and black pepper to taste. 3. Ladle stew into a bowl and sprinkle with 15 g grated Parmesan cheese if desired. Serve hot with 30 g whole grain bread on the side.

Menopause Benefits

Tuscan Kale & Cannellini Bean Stew is a hearty, plant-forward meal that brings together protein, fibre, and a spectrum of vitamins and minerals. Cannellini beans are a fantastic source of plant-based protein and iron, supporting muscle maintenance and energy levels. Kale is loaded with vitamin K, calcium, and antioxidants, all of which are essential for bone strength and cellular protection during menopause. Carrots and tomatoes add a vibrant dose of beta-carotene and vitamin C, supporting immune health and skin vitality. Olive oil provides heart-healthy fats, while the aromatic blend of rosemary, thyme, and garlic delivers anti-inflammatory and immune-boosting benefits. Whole grain bread on the side offers complex carbohydrates and extra fibre for digestive comfort and steady energy. Parmesan cheese, if included, adds a savoury calcium boost for bone health. This stew is a warming, satisfying way to support hormonal balance, bone strength, and overall vitality through every stage of menopause.

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