Easy Tuscan Bean Soup
Here's another delicious recipe created by Allergy Dragon, especially for the Allergy Force Community. This Tuscan Bean soup is SUPER-easy to make and is the perfect way to take the chill off a day of outdoor winter fun. Thank you Allergy Dragon for creating this recipe just for us.
“The greatest dishes are very simple.”
Encouraging kids to try new foods can be as easy as having them plan out a meal with you, then helping you make it for the family. Kids are naturally curious and creative, so spark their kitchen curiosity by talking about their favorite food and how it's made. Talk about this recipe and how it's made.
This recipe definitely has family 'project' potential. Why?
(1) You can easily adapt it to your kids' likes and dislikes, incorporating their 'creative' input:
Ask your kids what their favorite vegetable in a soup would be, and then add it to this recipe. Find out what doesn't sound so tasty to them in this recipe, then substitute in their suggestions.
(2) It's easy to divide and conquer:
You can divvy up the work effort — one team works on sautéing the spinach (or kale), while the other team combines and stirs the tomatoes & beans together in the stock pot.
(3) The finished soup goes from stovetop to tabletop in a heartbeat:
Your budding chefs will be able to taste the fruits of their labor in no time at all since the soup is so simple [and quick] to make.
Get the recipe...
Easy Tuscan Bean Soup
(Serves approximately 4)
2 - 14oz diced canned tomatoes with Italian seasonings
10 oz fresh baby spinach leaves or roughly chopped kale
14 oz can of cannellini beans (any white bean will work, e.g., great northern beans, navy beans)
14 oz of cold water
4 tablespoons of olive oil (or any safe-for-you oil you like)
½ teaspoon of black pepper
Salt to personal taste, as needed
Let’s get started!
Add 2 tablespoons of oil to a sauté pan over medium heat. Cook spinach or kale in the warmed oil until slightly tender — around 5 to 8 minutes until the veggies start to wilt. Don't overcook. Set aside. Note: Kale takes a bit longer to cook than spinach.
Next, add the diced tomatoes and one can full of water to a stock pot on medium-high heat. Stir together and allow to come to a boil. Add black pepper and the entire can of beans (including the liquid) to the pot. Stir.
Next add the cooked spinach or kale to the soup, lowering the temperature to low heat. Cover and allow to simmer for 10 to 20 minutes. Taste the soup and adjust the seasoning, as needed.
Ladle into bowls, top with a dash of reserved olive oil, if desired, then serve with your favorite bread or cornbread. If cornbread's your pick, try Allergy Dragon's cornbread recipe that's not only delicious, but is gluten-free, top-9-free, and vegan.
If you can’t get diced tomatoes with Italian seasoning, use two 14 oz cans of regular diced tomatoes, then stir in 2 tablespoons of your favorite Italian seasoning blend to the soup mixture for flavor. Our test kitchen used a 28 oz can of whole peeled Italian tomatoes, crushing them in the stock pot, then seasoning as above.
This soup is based on a traditional Italian soup and you can adapt it to suit your needs and tastes. For example, our test kitchen added corn and quinoa for texture and a protein boost. It's easy to double the recipe, too!
If you would like to watch me make this soup, check out this video. And, if you have questions about substitutions, contact me directly and we can discuss what can work for your dietary needs.
About the Author: Chef Martha Morgan (aka Allergy Dragon) is a specialty diet and allergy chef who shares tips, tricks and best recipes from almost 30 years of professional cooking experience on social media and at the Allergy Dragon's Lair.
Chef Martha provides support in the kitchen to everyone with food allergies, food intolerances, and specialty diets. Her expertise includes providing a full range of cooking guidance in the kitchen from technique, to finding safe products, to handling those new products, to creating (or re-creating as the case may be) recipes.
Connect with Allergy Dragon on Instagram (@allergy_dragon), Facebook (@allergydragon), Twitter (@AllergyDragon), and LinkedIn and follow Allergy Dragon on YouTube.
Images: Courtesy of Allergy Dragon & the Allergy Dragon test kitchen