Tuscan White Bean and Kale Soup

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Kcal: 400

P: 20

F: 15

C: 50

Fiber: 15

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Kale: 100g (3 cups, chopped), White beans: 120g (3/4 cup, cooked), Carrot: 60g (1 medium, diced), Celery: 40g (1 stalk, diced), Onion: 50g (1/4 medium, diced), Garlic: 6g (2 cloves, minced), Vegetable broth: 240ml (1 cup), Diced tomatoes: 100g (1/2 cup), Olive oil: 10ml (2 tsp), Italian seasoning: 2g (1/2 tsp), Red pepper flakes: 1g (1/4 tsp), Fresh rosemary: 2g (1/2 tsp, chopped), Fresh thyme: 2g (1/2 tsp, chopped), Parmesan cheese: 15g (1 tbsp, grated), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp), Whole grain bread: 30g (1 small slice)

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. Heat 10ml olive oil in a large pot over medium heat. 2. Add 50g diced onion, 60g diced carrot, and 40g diced celery. Cook until softened, about 5 minutes. 3. Add 6g minced garlic and cook for 30 seconds. 4. Add 2g Italian seasoning, 2g chopped rosemary, 2g chopped thyme, 1g red pepper flakes, 1g salt, and 1g black pepper. Stir for 30 seconds. 5. Add 100g diced tomatoes and cook for 2 minutes. 6. Add 240ml vegetable broth and bring to a simmer. 7. Add 120g white beans and simmer for 10 minutes. 8. Add 100g chopped kale and simmer for 5 minutes, until kale is wilted and tender. 9. Serve topped with 15g grated Parmesan cheese, with 30g whole grain bread on the side.

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