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Best Easy Zuppa Toscana di Cavolo Nero Recipe

Name: Best Easy Zuppa Toscana di Cavolo Nero Recipe
Total time: 55 min
Yield: 350 g
Ingredients: cavolo nero (lacinato kale) 10 oz; cannellini beans, drained and rinsed 2 cups; rustic bread (preferably stale or day-old), torn into pieces 3 cups; yellow onion, diced 1 pieces; celery stalk, sliced 2 pieces; carrot, sliced 2 pieces; extra virgin olive oil 3 tbsp; garlic, minced 3 cloves; fresh rosemary, minced 2 tsp; thyme leaves 1 tsp; vegetable broth 6 cups; sea salt 1 tsp; black pepper 0.5 tsp

Hearty Tuscan black kale soup with cannellini beans and bread is robust and nourishing. A vegetarian high protein mediterranean meal ideal for clean eats and healthy family dinners.

Cook 55 min Difficulty NORMAL 295 kcal

#vegetarian #mediterranean #high protein #clean eating

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Ingredients

Main ingredients

cavolo nero (lacinato kale) 10 oz
cannellini beans, drained and rinsed 2 cups
rustic bread (preferably stale or day-old), torn into pieces 3 cups
yellow onion, diced 1 pieces
celery stalk, sliced 2 pieces
carrot, sliced 2 pieces

Seasonings/Sauce

extra virgin olive oil 3 tbsp
garlic, minced 3 cloves
fresh rosemary, minced 2 tsp
thyme leaves 1 tsp
vegetable broth 6 cups
sea salt 1 tsp
black pepper 0.5 tsp

Nutrition summary

Carbohydrates 42 g 57%

Protein 13 g 18%

Fat 7 g 25%

Serving size 350g

Cooking steps

1

Heat 3 tbsp extra virgin olive oil in a large pot over medium heat. Add diced onion, celery, and carrot. Sauté for 8 minutes, stirring often, until vegetables soften but do not brown.
2

Add minced garlic, rosemary, and thyme. Stir for 1 minute on medium-low until fragrant, avoiding burning the herbs.
3

Add the torn rustic bread and stir well to coat bread with oil and aromatics. Cook for 2 minutes to lightly toast edges.
4

Stir in the cavolo nero (lacinato kale), allowing it to wilt for 3 minutes on medium heat, then add the drained cannellini beans and mix thoroughly.
5

Pour in the vegetable broth and bring to a gentle boil. Reduce to low, season with salt and black pepper, cover, and simmer for 30 minutes to meld flavors.
6

Taste and adjust seasoning. For a thicker texture, use the back of a spoon to gently mash some of the beans and bread. Let the soup rest off the heat for 5 minutes before serving.

Personalized Q&A

Q. What's the key ingredient in this Zuppa Toscana di Cavolo Nero recipe?

The core ingredient is cavolo nero, also known as lacinato kale. Its robust leafy texture and deep earthy flavor form the backbone of this soup, complemented by creamy cannellini beans and rustic bread that create a hearty and authentic Tuscan profile.

Q. How should I control the heat and timing when making this soup?

Begin by sautéing the onions, celery, and carrots over medium heat to soften them without browning, targeting about 8 minutes. When adding garlic and herbs, reduce the heat slightly to prevent burning. Once the broth is added, keep the simmer gentle and low for 30 minutes to allow proper flavor blending without overcooking the vegetables or beans.

Q. How can I avoid mushy bread or overcooked beans in this recipe?

Use day-old rustic bread with a firm crust to absorb broth without turning soggy. Stir the bread in just before adding broth and let the soup simmer gently on low heat; this ensures that neither the bread nor the cannellini beans break down excessively during cooking.

Q. What is the calorie and macronutrient breakdown per serving for this soup?

Each 350g serving provides around 295 kcal, with 42g carbohydrates (57% of calories), 13g protein (18%), and 7g fat (25%). This makes it a balanced meal with a notable protein contribution from beans and a high fiber content from kale and bread.

Best Easy Zuppa Toscana di Cavolo Nero Recipe

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