TUSCAN BEANS W/ KALE, TOMATO + PARMESAN
4 People
221 Cals
TUSCAN BEANS W/ KALE, TOMATO + PARMESAN
4 People
221 Cals
About the recipe
There’s something so comforting about a big pan of Tuscan Beans simmering away on the stove… rich tomatoes, creamy cannellini beans, leafy greens and fresh basil all finished with parmesan and crispy sourdough for dipping. This is the kind of simple midweek dinner I absolutely love — wholesome, nourishing, budget-friendly and on the table in under 30 minutes.Inspired by rustic Italian cooking, these Tuscan Beans with Tomato, Kale and Parmesan are packed with beautiful ingredients that truly love you back. Cannellini beans are rich in plant-based protein and fibre to help support digestion, energy and fullness, while also providing iron, magnesium and slow-releasing carbohydrates for balanced blood sugar and sustained energy. Kale adds another incredible layer of nourishment with antioxidants, vitamin C, vitamin K and minerals that support immunity, skin health and overall wellbeing.The combination of creamy beans, sweet tomatoes, garlic, basil and parmesan creates the most deliciously comforting meal that the whole family will adore. It’s simple healthy cooking at its best — minimal effort, maximum flavour and deeply satisfying.Serve with crispy sourdough toasted in olive oil to soak up every last spoonful.This Tuscan Beans recipe is naturally gluten-free without the bread and can easily be made dairy-free by omitting the parmesan or using your favourite dairy-free alternative.
Nutrition Per Serving
221
Calories
6g
Fat
1g
Saturates
6g
Sugars
116mg
Salt
22g
Protein
27g
Carbs
12g
Fibre
Ingredients
- 1 onion diced
- 1 tbsp extra virgin olive oil
- 2 cloves garlic sliced
- 2 cups chopped peeled tomatoes
- 3 tbsp tomato paste
- 125 - 250 ml hot water from the kettle
- 120 ml milk of choice or a few tablespoons crème fraîche
- 2 cups Tuscan kale washed, stems removed and leaves chopped
- Handful fresh basil chopped
- 500 g cooked cannellini beans drained (2 x 400 g cans, drained beans)
- Sea salt and white pepper
- Freshly grated parmesan to serve
- Good quality sourdough bread to serve
Method
- Heat the olive oil in a large frying pan or saucepan over medium heat.
- Add the onion and cook for 5 minutes until softened and fragrant.
- Add the garlic and kale and cook for another 2–3 minutes until the kale begins to soften.
- Stir in the chopped tomatoes, tomato paste, hot water and milk or crème fraîche if using.
- Add the cannellini beans and fresh basil. Stir well to combine.
- Partially cover and simmer gently over medium-low heat for 10 minutes until rich, creamy and delicious.
- Season generously with sea salt and white pepper.
- Toast the sourdough in a pan with a drizzle of olive oil until crisp and golden.
- Serve the Tuscan beans in warm bowls topped with parmesan and crispy sourdough on the side.
- Enjoy every nourishing spoonful.
PROTEIN BOOST OPTIONS:
This Tuscan Beans recipe already provides approximately 22 g protein per serve, making it a beautifully balanced vegetarian meal. If you’d like to increase the protein even further, try one of these delicious additions: Top with a poached or soft-boiled egg
Serve with grilled fish or roast chicken NOTES + INSPIRATION
Swap the kale for baby spinach if preferred - at at the end of cooking.
This recipe is naturally high in fibre and rich in plant diversity for gut health and wellbeing. Leftovers taste even better the next day.
This Tuscan Beans recipe already provides approximately 22 g protein per serve, making it a beautifully balanced vegetarian meal. If you’d like to increase the protein even further, try one of these delicious additions: Top with a poached or soft-boiled egg
Serve with grilled fish or roast chicken NOTES + INSPIRATION
Swap the kale for baby spinach if preferred - at at the end of cooking.
This recipe is naturally high in fibre and rich in plant diversity for gut health and wellbeing. Leftovers taste even better the next day.
