Gluten Free Tuscan Bean Soup with Arugula & Shaved Parmesan Salad
Feast like an Italian with this flavorful menu packed with fresh produce and herbs. Enjoy a midday bowl of garlicky Tuscan bean and vegetable soup paired with a bright arugula salad.
Gluten Free Tuscan Bean Soup with Arugula & Shaved Parmesan Salad
Feast like an Italian with this flavorful menu packed with fresh produce and herbs. Enjoy a midday bowl of garlicky Tuscan bean and vegetable soup paired with a bright arugula salad.
Servings: 4 Servings
Calories: 242kcal
Ingredients
For the soup:
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion diced
- 2 medium carrots peeled and diced
- 2 medium celery stalks diced
- 2 medium zucchini or summer squash diced
- 4 garlic cloves minced or finely grated
- 1 tablespoon finely chopped fresh rosemary
- ¼ teaspoon crushed red pepper flakes
- 2 14-ounce cans cannellini beans, rinsed and drained
- 1 14-ounce can fire-roasted diced tomatoes
- 4 cups chicken or vegetable broth
- 4 cups chopped Tuscan kale also called lacinato or dinosaur kale
- 1 tablespoon balsamic vinegar
- Kosher or fine sea salt
- Freshly ground black pepper
For the salad:
- 1 5-ounce package baby arugula
- 1 tablespoon extra-virgin olive oil or more to taste
- 1 tablespoon fresh lemon juice or more to taste
- ¼ cup Parmesan cheese shavings
- ½ teaspoon freshly ground black pepper or more to taste
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, celery, and zucchini. Cook, stirring occasionally, for 6-8 minutes. Add the garlic, rosemary, and red pepper flakes. Stir for 1 minute. Add the beans, tomatoes, and broth. Bring to a boil, then reduce heat to low, cover, and simmer for 10 minutes. Add the kale, cover, and simmer for 5 minutes.
- While the soup simmers, toss the arugula with the olive oil, lemon juice, cheese, and pepper. Add more oil, lemon juice, or pepper, if desired.
- Transfer about 2 cups of the soup to a blender and puree. (Use caution when pureeing hot liquids.) Add back to the soup pot. Stir in the vinegar and season to taste with salt and pepper.
- Serve bowls of soup with the salad on the side.
Nutrition
Nutrition Facts
Gluten Free Tuscan Bean Soup with Arugula & Shaved Parmesan Salad
Amount Per Serving
Calories 242
Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 3g15%
Cholesterol 4mg1%
Sodium 247mg10%
Potassium 989mg28%
Carbohydrates 20g7%
Fiber 2g8%
Sugar 6g7%
Protein 12g24%
Vitamin A 12175IU244%
Vitamin C 104.8mg127%
Calcium 229mg23%
Iron 2.1mg12%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
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