Kale & Beans: Special Healthy Italian Soup

This hearty Italian soup with Tuscan cabbage and cannellini beans is more than just a meal: it is a taste of the tradition passed down from my grandmother.

In her cozy kitchen, the aroma of simmered soups always filled the air, bringing the family together in any season.

Using simple, fresh ingredients like kale, cream of cannellini beans, and a touch of olive oil, Grandma taught me that the best dishes come from the heart.

 

In the United States, kale is commonly called Tuscan cabbage, lacinato cabbage or dinosaur cabbage. It is a type of dark green cabbage with irregular leaves that is often found in grocery stores and farmers’ markets. Other names by which it may be called are:

• Black cabbage
• Italian black cabbage
• Tuscan black cabbage

It is a popular ingredient for soups, salads and sauces, prized for its slightly sweeter and less bitter flavor than kale. If you cannot find it, you can substitute it with other varieties of cabbage (such as kale), chard or collard, although the flavor and texture will vary slightly.

For recipes, be sure to remove the tougher central stems and trim the leaves before cooking.

 

 

 

 

SERVINGS:4

Total Time Estimate:

• Active cooking/prep time: ~25–30 minutes.
• Simmering time: ~35–40 minutes.

You’ll need approximately 1–1.25 hours to prepare and serve this hearty soup.

INGREDIENTS:

• Tuscan kale (about 2 large bunches, cleaned and cut into strips)
• 3 cups cooked cannellini beans (about 2 15-ounce cans, drained and rinsed)
• 1 leek (thinly sliced)
• 2 tablespoons salt
• 5 1/2 cups water
• 4 tablespoons extra virgin olive oil (EVOO)

 

 

INSTRUCTIONS:

Prepare the base:

• In a large saucepan, heat 2 tablespoons EVOO over medium heat.
• Add sliced leek and sauté gently for 5-7 minutes, stirring occasionally, until softened and translucent.

Add the kale:

• Stir the Tuscan kale into the pot. Cook for about 5 minutes, stirring to coat it with the leek mixture.

Add water and salt:

• Pour in the water and add the salt. Bring to a boil, then reduce to a simmer.
• Let cook over low heat for 25-30 minutes, or until cabbage is tender.

Add the beans:

• Add the cannellini beans and let the soup cook for another 10 minutes so that the flavors blend.

Adjust the consistency (optional):

• For a creamier consistency, blend a ladleful of soup (including the beans and cabbage) in a blender or with an immersion blender. Return the pureed portion to the pot and mix well.

Season and serve:

• Taste and adjust salt if necessary. Serve hot, drizzled with a little EVOO.
• Optional: Accompany with toasted bread or croutons for a more substantial meal.

 

 

TIPS:

1. Preparing Black Cabbage.

• Remove tough stems : The central stem may be fibrous and tough, especially in larger leaves. Fold the leaf in half lengthwise and remove the stem by pulling or cutting it off with a knife.
• Cut evenly : Cut leaves into even strips to ensure even cooking, especially for soups and stir-fries.

2. Wash thoroughly

• Soak and rinse: Tuscan cabbage can trap dirt in its uneven leaves. Soak it in a bowl of cold water, shake it, and then rinse it under running water to remove residue.
• Dry it well: Use a salad spinner or dry it with a clean towel if you are using it for raw dishes such as salads.

3. Enhance the flavor

• Massage for raw use: If preparing a salad, massage the leaves with a little olive oil, lemon juice or salt for 2-3 minutes. This will soften the cabbage and reduce bitterness.
• Blanch to tenderize cabbage: For soups or sauces, blanch the leaves in boiling water for 1-2 minutes, then shake them in ice water to maintain their vibrant color.

4. Cooking Kale

• Do not overcook: Tuscan kale becomes tender in about 5-10 minutes of simmering or pan cooking. Overcooking can make it mushy and dull-tasting.
• Pair it with strong flavors: The earthy flavor of Kale goes well with garlic, onion, lemon, chili and smoked meats such as bacon or bacon.

5. Make it more nutritious

• Preserve nutrients: Avoid boiling for a long time to preserve vitamins. Opt for steaming or quick cooking methods if it is a lighter dish.
• Blend stems into broths or smoothies: Stems, while tough, are edible and nutritious. Dice them thinly for soups or blend them into green smoothies to avoid waste.

6. Storing Black Cabbage

• Refrigeration: Wrap in a damp paper towel and store in a plastic bag or airtight container in the fruit drawer. This can last up to a week.
• Freezing: Blanch leaves for 2-3 minutes, cool in ice water, drain and freeze in resealable bags for later soups or sauces.

Tips for kitchen professionals

• Crispy Kale Chips: Toss the leaves with olive oil, salt and optional spices, then bake in a 150°C oven for 15-20 minutes until crispy.
• Add to soups: For a fresh-tasting soup, add kale in the last 10-15 minutes of cooking to preserve its color and texture.

With these tips, you can make the most of kale in any dish! 🌿

 

 

Nutrient	Amount per Serving
Calories	200 kcal
Total Fat	7 g
– Saturated Fat	1 g
Cholesterol	0 mg
Sodium	600 mg
Total Carbohydrates	30 g
– Dietary Fiber	10 g
– Sugars	3 g
Protein	8 g
Vitamin A	160% DV
Vitamin C	90% DV
Calcium	15% DV
Iron	20% DV

 

Nonna's Kale & Beans Soup

This hearty Italian soup with Tuscan cabbage and cannellini beans is more than just a meal: it is a taste of the tradition passed down from my grandmother.

Print Recipe Pin Recipe

Prep Time 30 minutes mins

Cook Time 40 minutes mins

Total Time 1 hour hr 10 minutes mins

Course Italian Soups

Cuisine Italian

Servings 4

Notes

INGREDIENTS:

• Tuscan kale (about 2 large bunches, cleaned and cut into strips)
• 3 cups cooked cannellini beans (about 2 15-ounce cans, drained and rinsed)
• 1 leek (thinly sliced)
• 2 tablespoons salt
• 5 1/2 cups water
• 4 tablespoons extra virgin olive oil (EVOO)

 

 

INSTRUCTIONS:

Prepare the base:

• In a large saucepan, heat 2 tablespoons EVOO over medium heat.
• Add sliced leek and sauté gently for 5-7 minutes, stirring occasionally, until softened and translucent.

Add the kale:

• Stir the Tuscan kale into the pot. Cook for about 5 minutes, stirring to coat it with the leek mixture.

Add water and salt:

• Pour in the water and add the salt. Bring to a boil, then reduce to a simmer.
• Let cook over low heat for 25-30 minutes, or until cabbage is tender.

Add the beans:

• Add the cannellini beans and let the soup cook for another 10 minutes so that the flavors blend.

Adjust the consistency (optional):

• For a creamier consistency, blend a ladleful of soup (including the beans and cabbage) in a blender or with an immersion blender. Return the pureed portion to the pot and mix well.

Season and serve:

• Taste and adjust salt if necessary. Serve hot, drizzled with a little EVOO.
• Optional: Accompany with toasted bread or croutons for a more substantial meal.

 

Keyword bean soup, kale, kale soup,

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