• 1 tablespoon olive oil
  • 1 onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 3 cloves garlic, minced
  • 1 teaspoon dried Italian herbs (oregano, thyme, rosemary)
  • 1 can (15 oz) diced tomatoes, undrained
  • 4 cups vegetable broth (low-sodium)
  • 2 cans (15 oz each) cannellini beans, drained and rinsed
  • 1 bunch kale, stems removed and leaves chopped
  • Salt and pepper to taste
  • Crushed red pepper flakes (optional, for added heat)
  • Fresh lemon juice (optional, for serving)


  1. In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté until the vegetables are softened, about 5 minutes.
  2. Add the minced garlic and dried Italian herbs to the pot. Sauté for an additional 1-2 minutes until fragrant.
  3. Pour in the diced tomatoes with their juice. Stir well to combine.
  4. Add the vegetable broth to the pot. Bring the mixture to a simmer.
  5. Stir in the cannellini beans and chopped kale. Simmer for about 15-20 minutes or until the kale is tender.
  6. Season the soup with salt, pepper, and crushed red pepper flakes (if using). Adjust the seasoning to taste.
  7. Serve the soup hot, optionally squeezing fresh lemon juice over each serving for brightness.

This soup is rich in fiber and protein from the beans and kale, making it a satisfying and nutritious option. Be sure to adjust the ingredients and portions based on your specific Weight War’s plan and point system. Enjoy your delicious and low-point Tuscan White Bean and Kale Soup

By Admin

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