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
Calories: 242kcal | Carbohydrates: 20g | Protein: 12g | Fat: 14g | Saturated Fat: 3g | Cholesterol: 4mg | Sodium: 247mg | Potassium: 989mg | Fiber: 2g | Sugar: 6g | Vitamin A: 12175IU | Vitamin C: 104.8mg | Calcium: 229mg | Iron: 2.1mg