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Tuscan Kale and White Bean Soup

Tuscan Kale and White Bean Soup

This incredibly easy Tuscan Kale and White Bean Soup is so simple to make and tastes so comforting and delicious.

Ingredients You’ll Need for this Tuscan Kale and White Bean Soup

    • Vegetables: Diced carrots, celery, onions, potatoes, kale, and tomatoes.
    • Beans: Cannellini beans.
    • Oil: Olive oil.
    • Broth: Vegetable or chicken broth.
    • Herbs and Spices: Fresh parsley, garlic, Italian seasoning, dried thyme, smoked paprika, red pepper flakes, lemon juice, salt, and pepper to taste.
Ingredients You'll Need

A Flavorful Combination of Ingredients

The star of this soup is kale, a dark, leafy green with a slightly bitter taste. When combined with creamy white beans and potatoes, aromatic garlic, and savory vegetable broth, the result is a harmonious blend of textures and flavors. The kale adds a satisfying chewiness, while the white beans and potatoes bring a creamy element to the dish.

Tuscan Kale and White Bean Soup – Nutritional Powerhouse

Beyond its delicious taste, this soup is a nutritional powerhouse. Kale is packed with vitamins A, C, and K, as well as fiber and antioxidants. White beans contribute protein and fiber, making this one pot soup a wholesome option for those looking to maintain a balanced diet during the winter months.

One of the beauty of this vegan and gluten free Tuscan Kale and White Bean Soup is its ability to provide a hearty, satisfying meal without loading you up on calories. It’s a fantastic choice if you’re looking to manage your weight or simply maintain a balanced diet. The combination of kale and white beans offers a nutrient-dense meal that keeps you full and energized.

Tuscan Kale and White Bean Soup

Versatility in Nutrient Variation

This Tuscan bean kale soup’s versatility allows for easy customization, allowing you to tailor it to your specific nutritional needs. Whether you’re aiming for higher protein intake, more greens, or additional vitamins, you can adapt the recipe to suit your preferences without sacrificing its delicious nature.

Tuscan Kale and White Bean Soup

More Soup Recipes you will Enjoy!

Beet Soup (Borscht)

Healthy Ramen Bowl

Chicken Tortilla Soup

Chicken Soup with Cabbage

If you try this recipe and like it, please leave your feedback in the comment section below, and don’t forget to rate it! Please also share it with your friends and family.

Finally, please FOLLOW “She Wants To Be Good” on FACEBOOK and INSTAGRAM for all of my latest blog posts and recipes.

Tuscan Kale and White Bean Soup

This Tuscan Kale and White Bean Soup is a celebration of wholesome ingredients and the joy of homemade comfort.
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Prep Time 10 minutes
Cook Time 37 minutes
Total Time 47 minutes
Course Soup
Cuisine American
Servings 4

Ingredients
  

  • 2 tablespoons olive oil
  • 1 yellow onion (finely diced)
  • 2 celery stalks (diced)
  • 2 medium carrots (diced)
  • 3 cloves of garlic (minced)
  • 4 cups vegetable broth
  • 1 (14.5 oz) can diced tomatoes
  • 3 cups diced potatoes (about 3 potatoes)
  • 2 teaspoons Italian seasoning
  • 1 teaspoon sea salt (or to taste)
  • ½ teaspoon dried thyme
  • ¼ teaspoon black pepper (or to taste)
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon red pepper flakes (or to taste)
  • 1 (15 oz) can cannellini beans (drained and rinsed)
  • Juice of 1/2 lemon
  • 3 cups kale (chopped)
  • ½ cup fresh parsley (chopped)

Instructions
 

  • Heat a large soup pot over medium heat and add olive oil. Stir in onion, celery, carrots, and garlic. Allow to cook for 7 minutes, stirring occasionally.
  • Pour in veggie broth, diced tomatoes with juice, and all of the seasonings. Stir well and bring to a boil. Once boiling, stir in the potatoes and reduce heat to a simmer. Cover the pot and simmer for 20 minutes, until potatoes are tender.
  • Uncover the pot and stir in the beans and the lemon juice. Allow to simmer for 5 minutes.
  • Stir in kale and allow to cook for 5 more minutes. Try and season with salt and black pepper to taste. Add parsley and serve.
Keyword bean soup, kale and white bean soup, kale soup, soup, tuscan kale and white bean soup, tuscan white bean soup

Hi! I’m Irina. Here you’ll find healthy and healthy-ish recipes.

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Maple Pecan Pie (Without Corn Syrup)

Maple Pecan Pie

Maple Pecan Pie without corn syrup provides a delicious alternative that not only satisfies your sweet tooth but also offers a range of health benefits. It’s a flavorful and wholesome dessert choice that allows you to enjoy the indulgence of pecan pie without compromising on nutrition.

Crafting a corn syrup free Maple Pecan Pie and infusing it with the natural sweetness of dates and maple syrup is a culinary adventure worth taking. This delightful twist not only makes your pie a healthier option but also introduces a symphony of flavors.

Why Skip Corn Syrup?

Corn syrup is a common ingredient in traditional pecan pie filling recipes, but many are opting to skip it for health reasons. High fructose corn syrup, a prevalent form, has been linked to various health concerns. By swapping it out, you will not only make it healthier but also enhance the flavor with the richness of maple syrup.

Ingredients You'll Need for this Maple Pecan Pie

Ingredients You’ll Need for this Maple Pecan Pie:

Pie Crust: Opt for a store-bought crust or whip up a homemade pie dough for that extra touch.

Pecans: Pecans will bring the signature crunch. They are a key ingredient in pecan pie, and are rich in unsaturated fats, particularly monounsaturated fats. These fats are heart-healthy and can contribute to improved cholesterol levels.

Place the pecans on a rimmed baking sheet and toast for 5 minutes.

Dates: Pitted dates add sweetness and texture. The addition of dates not only enhances sweetness but also brings nutritional value to the pie. Dates are a good source of fiber, potassium, magnesium, and various vitamins.

Maple Syrup: Use pure maple syrup for that distinct sweetness. Unlike corn syrup, which is a processed sweetener, pure maple syrup is a natural sweetener. It is derived directly from the sap of maple trees, containing minerals like zinc and manganese.

Light Brown Sugar: One-fourth of a cup adds a deep, caramel flavor.

Butter: Unsalted butter helps achieve the velvety texture. Using butter in moderation provides a source of healthy fats and adds richness to the pie.

Eggs: Three large eggs (room temperature) act as the binding agent.

Vanilla Extract: A tablespoon for that delightful aroma.

Salt: A pinch to balance the sweetness.

To the container of a high speed blender or food processor, add eggs, dates, maple syrup, brown sugar, butter, vanilla extract and salt. Process for 2 to 3 minutes, or until smooth.
Add about 2 ½ cups of toasted pecans to the prepared pie crust and pour the egg mixture over the pecans.

Make It Ahead:

This pie can be made a day ahead, allowing the flavors to meld even more and giving you one less thing to worry about on the day of serving.

Maple Pecan Pie

More Dessert Recipes you will Enjoy!
Healthier White Chocolate and Blueberry Muffins
Easy Blueberry Lemon Cake
Sesame Cookies
Almond Butter Chocolate Cookies
Peach Blueberry Crisp
Blueberry and Apple Crumble

If you try this recipe and like it, please leave your feedback in the comment section below, and don’t forget to rate it! Please also share it with your friends and family.

Finally, please FOLLOW “She Wants To Be Good” on FACEBOOK and INSTAGRAM for all of my latest blog posts and recipes.

Maple Pecan Pie (Without Corn Syrup)

This Maple Pecan Pie without corn syrup is easy and delicious. The combination of rich, natural maple flavor and the crunch of pecans make satisfying dessert.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Dessert
Cuisine American
Servings 12

Ingredients
  

  • 1 prepared pie crust (for 9 or 10 inch pie dish) (thaw and prepare for a single crust pie according to package directions)
  • 3 cups shelled pecans (pecan halves)
  • 3 eggs
  • ¾ cup pitted dates
  • ¾ cup pure maple syrup
  • ¼ cup light brown sugar
  • 2 tablespoons unsalted butter (melted)
  • 1 tablespoon vanilla extract
  • ⅛ teaspoon salt

Instructions
 

  • Preheat the oven to 350˚F. Place the pecans on a rimmed baking sheet and toast for 5 minutes. Remove from heat and let cool slightly.
  • To the container of a high speed blender or food processor, add eggs, dates, maple syrup, brown sugar, butter, vanilla extract and salt. Process for 2 to 3 minutes, or until smooth.
  • Add about 2 ½ cups of toasted pecans to the prepared pie crust. Reserve the full pecans for decorating. Pour the egg mixture over the pecans, then gently shake the pan to spread the filling into an even layer. Use the remaining pecans to decorate the top of the pie.
  • Bake at 350˚F for about 35 minutes, or until the center of the pie is set. You will know your pecan pie is done when you can shake it gently and it is not jiggly. Let cool for about 1 hour before serving.
Keyword holiday dessert, maple pecan pie, pecan pie, pie, thanksgiving dessert

Hi! I’m Irina. Here you’ll find healthy and healthy-ish recipes.

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Easy High Protein Hummus Recipe

High Protein Hummus

This High Protein Hummus offers a balanced combination of protein, healthy fats, and fiber. This trio will keep you feeling full and satisfied, making it an ideal snack.

What Makes This Hummus Special?

High Protein Hummus is not your average dip. Traditional hummus, made from chickpeas, is already a good source of protein. However, when you supercharge it with hemp hearts, you’re taking it to a whole new level. Hemp hearts, also known as hemp seeds, are rich in complete protein, providing all the essential amino acids your body needs. I like to use the Organic Hemp Seeds.

Ingredients for This Recipe

To get started, you’ll need the following ingredients: chickpeas, fresh lemon juice, garlic, sea salt, cumin, olive oil, tahini, hemp hearts, cold water, and garnish options: fresh parsley or cilantro (chopped), red pepper flakes, paprika, and/or olive oil. You can also add greek yogurt, sesame seeds, and/or protein powder.

Ingredients for This High Protein Hummus Recipe

How to make High Protein Hummus

  1. First, place the garlic and lemon juice into the food processor and let it sit for about 5 minutes (to reduce spiciness of the garlic).
  2. Next, add the chickpeas, sea salt, cumin, tahini, olive oil, and hemp hearts to the food processor, start on low speed and turn to high speed until it becomes thick. Turn off the machine, add the cold water, and scrape down the sides. Then, blend for another 3-5 minutes until fully creamy. Add more cold water if needed until desired consistency.
  3. Finally, remove from the the food processor and garnish with fresh parsley or cilantro (chopped), red pepper flakes, paprika, and/or olive oil.
Place the garlic and lemon juice into the food processor and let it sit for about 5 minutes.
Blend for another 3-5 minutes until fully creamy.

Health Benefits of High Protein Hummus with Hemp Hearts

  1. Plant-Powered Protein:
    Hemp hearts are a complete protein source, providing a wide array of amino acids crucial for your body’s functions. Incorporating plant-based protein into your diet supports muscle growth and repair.
  2. Omega-3 Fatty Acids:
    Hemp hearts are rich in omega-3 fatty acids, promoting heart health and reducing inflammation. This makes high protein hummus with hemp hearts not only delicious but also a heart-smart choice.
  3. Nutrient Density:
    This snack is a nutrient powerhouse, offering vitamins, minerals, and antioxidants. The combination of chickpeas and hemp hearts provides a spectrum of nutrients that contribute to overall well-being.
High Protein Hummus

More Recipes you will Enjoy!

Avocado Toast with Egg

Chunky Guacamole

Savory Cottage Cheese Toast

Tuna Melt Wrap

Pinwheel Sandwiches 

If you try this recipe and like it, please leave your feedback in the comment section below. And don’t forget to rate it! In addition, please share it with your friends and family.

Finally, please FOLLOW “She Wants To Be Good” on FACEBOOK and INSTAGRAM for all of my latest blog posts and recipes.

Easy High Protein Hummus Recipe

This High Protein Hummus recipe is packed with plant-based protein, healthy fats, and a burst of flavors. It is a delicious and nutritious!
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 0 minutes
Total Time 10 minutes
Course Appetizer, Snack
Cuisine American, Middle Eastern
Servings 4

Ingredients
  

  • 2 cups canned chickpeas (drained and rinsed) (or cooked chickpeas)
  • ¼ cup fresh lemon juice
  • 3 garlic cloves (minced)
  • ½ teaspoon sea salt
  • ½ teaspoon cumin
  • 1 tablespoon olive oil
  • ¼ cup tahini
  • ⅓ cup hemp hearts
  • ¼ cup cold water
  • For garnish (optional): fresh parsley or cilantro (chopped), red pepper flakes, paprika, and/or olive oil

Instructions
 

  • Place the garlic and lemon juice into the food processor and let it sit for about 5 minutes (to reduce spiciness of the garlic).
  • Add the chickpeas, sea salt, cumin, tahini, olive oil, and hemp hearts to the food processor, start on low speed and turn to high speed until it becomes thick. Turn off the machine, add the cold water, and scrape down the sides. Then blend for another 3-5 minutes until fully creamy. Add more cold water if needed until desired consistency.
  • Remove from the the food processor and garnish with fresh parsley or cilantro (chopped), red pepper flakes, paprika, and/or olive oil.
  • Keep your homemade hummus in the fridge for about 5 days in an airtight container.
Keyword high protein hummus recipe, Hummus, hummus high protein

Hi! I’m Irina. Here you’ll find healthy and healthy-ish recipes.

Learn more

Most Recent Recipes: