Tuscan Bean Soup

Name: Tuscan Bean Soup
Yield: 5 servings
Cuisine: Italian
Ingredients: 3 cups cranberry or pinto beans; 1 cup spelt or wheat berries (available at gourmet-food shops); ¼ cup extra-virgin olive oil, plus more for drizzling; ½ pound sweet Italian sausage, casings removed; 1 pound kale, preferably Tuscan, coarse stems removed, cut into thick ribbons; 1 medium-large onion, diced; 1 large carrot, peeled and diced; 1 large rib celery, trimmed and diced; 3 cloves garlic, thinly sliced; 5 cups homemade chicken stock, or canned low-sodium stock, plus more if needed; 1 cup peeled, seeded, and diced tomatoes, or drained canned diced tomatoes; 1 sprig fresh rosemary; 1 sprig fresh sage; Sea salt and freshly ground pepper; ½ cup freshly grated Parmigiano-Reggiano cheese

inexpensiveitaliansouppinto beancarrotceleryonionsausagetomatoparmesancargamanto beanchicken broth and stockkale

5 servings

Ingredients

Sl No	Description	Quantity	Macros split
1	cranberry	3 cup	624 kcal0g protein · 158g carbs · 0g fat	Buy
2	spelt	1 cup	873 kcal35g protein · 170g carbs · 6g fat · 22g fibre	Buy
3	extra-virgin olive oil	0.25 cup	530 kcal0g protein · 0g carbs · 60g fat	Buy
4	sweet Italian sausage	0.5 lb	454 kcal27g protein · 7g carbs · 36g fat	Buy
5	kale	1 lb	100 kcal9g protein · 18g carbs · 2g fat	Buy
6	medium-large onion	1 piece	44 kcal1g protein · 10g carbs · 0g fat	Buy
7	large carrot	1 piece	21 kcal1g protein · 5g carbs · 0g fat	Buy
8	large rib celery	0 g	—	Buy
9	garlic	3 clove	22 kcal1g protein · 5g carbs · 0g fat	Buy
10	homemade chicken stock	5 cup	84 kcal6g protein · 7g carbs · 2g fat	Buy
11	peeled	1 cup	—	Buy
12	sprig fresh rosemary	0 g	—	Buy
13	sprig fresh sage	0 g	—	Buy
14	Sea salt and freshly ground pepper	0 g	—	Buy
15	freshly grated Parmigiano-Reggiano cheese	0.5 cup	176 kcal16g protein · 2g carbs · 12g fat	Buy

Total, all ingredients2928 kcal · 96g protein · 382g carbs · 119g fat · 22g fiberestimated

Per serving586 kcal · 19g protein · 76g carbs · 24g fat · 4g fiberestimated

Directions

Soak beans and spelt overnight in separate bowls of cold water.

Drain and set aside.

Heat olive oil in a large pot over medium-high heat.

Add sausage.

Cook stirring occasionally, until meat begins to separate and brown (3–5 minutes).

Stir in kale, onion, carrot, celery, and garlic.

Cook until softened (about 10 minutes).

Add beans, spelt, chicken stock, and tomatoes.

Bring to boil.

Stir in rosemary and sage.

Reduce heat.

Simmer mixture for 60–70 minutes, until beans are tender; if soup is too thick, add chicken stock.

Season to taste with salt and pepper.

Ladle soup into bowls.

Drizzle with olive oil, and sprinkle on cheese.

Serve immediately.

Tuscan Bean Soup

Ingredients

Directions

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