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Cooking adventures in a small, closet sized, kitchen. - I came to realize that my meals were boring and that I had been eating the same few dishes over and over again for years. It was time for a change! I now spend my free time searching for, creating and trying tasty new recipes in my closet sized kitchen.

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Tuna, White Bean and Kale Soup

[heart_this] · Mar 26, 2014 · 38 Comments

Tuna, White Bean and Kale Soup

A light, healthy and tasty
Clover Leaf tuna, white bean and kale soup that is ready in under 30 minutes!
A light, healthy and tasty
Clover Leaf tuna, white bean and kale soup that is ready in under 30 minutes!
A light, healthy and tasty
Clover Leaf tuna, white bean and kale soup that is ready in under 30 minutes!

Tuna is a staple in my pantry, it’s always nice to have on hand and I always enjoy using it. The other day I was thinking that I had not tried using tuna in a soup and that it would go well in one. That immediately led to the idea of a light and healthy soup based loosely on a tuscan tuna salad. I started with some Clover Leaf solid white tuna to which I added white beans and italian seasonings along with fennel and a touch of paprika. I always like to have some green vegetables in my meals and kale fit the bill for this soup perfectly! I finished the soup off by melting a bit of parmesan into it which adds that: you just can’t quite place your finger on it, but makes the soup that much better, element. I have to say that tuna works well in soups and I will definitely be doing it again! This tuna, white bean and kale soup is pure comfort food and yet it is also nice and light and healthy!
Scroll down a bit for the chance to win a Clover Leaf tuna prize!

Tuna, White Bean and Kale Soup
Just look at those nice chunks of tuna!

Tuna, White Bean and Kale Soup
This soup goes great with some garlic rubbed crostini!

Tuna, White Bean and Kale Soup

Clover Leaf Tuna, White Bean and Kale Soup

Clover Leaf Tuna, White Bean and Kale Soup

Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Servings: 4

A light, healthy and tasty Clover Leaf tuna, white bean and kale soup that is ready in under 30 minutes!

ingredients
  • 1 tablespoon oil
  • 1 onion, diced
  • 3 cloves garlic, chopped
  • 1 pinch red pepper flakes (optional)
  • 4 cups low sodium chicken broth
  • 1 (15 ounce) cans cannellini beans, drained and rinsed (or 1 1/2 cups cooked beans, from 1/2 cup dry)
  • 2 (6 ounce) cans Clover Leaf solid white tuna, drained and broken into bite sized chunks
  • 1 teaspoon italian seasoning
  • 1/2 teaspoon ground fennel seeds
  • 1/2 teaspoon paprika
  • 1 bunch kale, coarsely chopped
  • 1/4 cup parmigiano reggiano (parmesan), grated
  • salt and pepper to taste
directions
  1. Heat the oil in a large sauce pan over medium heat, add the onion and cook until tender, about 5-7 minutes.
  2. Add the garlic and red pepper flakes and cook until fragrant, about a minute.
  3. Add the broth, beans, tuna, italian seasoning, fennel and paprika, bring to a boil, reduce the heat and simmer for 10 minutes.
  4. Add the kale and simmer until it wilts, about 2-3 minutes.
  5. Add the parmesan, let it melt and season with salt and pepper to taste before removing from heat.
Option: Replace the kale with spinach, swiss chard, etc.
Option: Add a dash or 2 of fish sauce!
Note: You can replace the italian seasoning with 1/2 teaspoon dried basil, 1/4 teaspoon dried oregano and 1/4 teaspoon thyme.
Tip: Try not to over-stir so that the tuna does not break apart and you still have nice large chunks.
Nutrition Facts: Calories 281, Fat 6.9g (Saturated 1.5g, Trans 0), Cholesterol 43mg, Sodium 690mg, Carbs 26.2g (Fiber 6.8g, Sugars 2.2g), Protein 28.4g

Nutrition by: Nutritional facts powered by Edamam
Similar Recipes:
Spinach, White Bean and Turkey Sausage Soup
Pumpkin and White Bean Turkey Chili with Kale and Pepita Salsa
Mashed White Beans with Spinach and Olives
Zuppa Toscana
Minestrone Soup

Disclaimer: This post was sponsored by Clover Leaf. All Opinions are my own.

Food, Gluten-free, Recipe, Seafood, Soup

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Reader Interactions

Comments

  1. Linda K. says

    March 27, 2014 at 1:15 pm

    I love bean soups. The tuna and kale make it so much better!

    Reply
  2. Holly Lofthouse says

    March 27, 2014 at 3:20 pm

    I was just drooling over at Table for Two's Kale soup, and am loving yours, too! Sounds delish!

    Reply
  3. vanillasugarblog says

    March 27, 2014 at 3:50 pm

    and this makes it so very healthy for you!
    good idea Kevin!

    Reply
  4. Ellen Rosen says

    March 27, 2014 at 8:19 pm

    So going to try!!

    Reply
  5. Stephanie Aboukasm says

    March 27, 2014 at 8:39 pm

    I'm definitely trying this at home soon because I've given up meat (aside from fish) for Lent and tuna has been one of my staples!

    Reply
  6. Nasrin Ahmed says

    March 27, 2014 at 8:42 pm

    I love how it's a low calorie dish! Yum.

    Reply
  7. Jeanette says

    March 27, 2014 at 8:51 pm

    I love the idea of tuna in your soup Kevin – so funny, but the only time I've used tuna in soup is in the Korean Kimchi Jigae.

    Reply
  8. Mimi G says

    March 27, 2014 at 8:52 pm

    This soup sounds so good and healthy. Is Clover Leaf Tuna available in the US? Thanks for the recipe.

    Reply
  9. kevin says

    March 27, 2014 at 8:55 pm

    Jeanette: I am so into Kimchi Jigae!

    Reply
  10. kevin says

    March 27, 2014 at 8:56 pm

    Mimi G: Clover Leaf tuna is only available in Canada but any tuna will work!

    Reply
  11. Elizabeth Tarlow says

    March 27, 2014 at 10:10 pm

    I love everything about this soup, Kevin…tuna, beans, kale & cheese…YUM! Thanks for posting it!

    Reply
  12. Elizabeth Tarlow says

    March 27, 2014 at 10:11 pm

    I'll definitely be making it very soon.

    Reply
  13. md says

    March 27, 2014 at 10:33 pm

    Gluten free is good for me…

    Reply
  14. Prudence says

    March 27, 2014 at 11:41 pm

    I'll try this soon! Looks wonderful, thanks for the recipe!

    Reply
  15. Lynn says

    March 28, 2014 at 12:19 am

    Oh yeah babeee! This sounds RIGHT UP MY alley! Thanks, Kevin!

    Reply
  16. barthanar says

    March 28, 2014 at 12:27 am

    I love soups and beans.. and yes I would love to try this recipe

    Reply
  17. trippwojohn says

    March 28, 2014 at 2:18 am

    I'd love to try this tuna.

    Reply
  18. elle says

    March 28, 2014 at 2:23 am

    Love trying recipes with Kale

    Reply
  19. nancy says

    March 28, 2014 at 5:17 am

    this recipe looks delicious!!!!!!!!! i`ll be making it soon!

    Reply
  20. nanas says

    March 28, 2014 at 6:13 am

    Sounds delish, can't wait to try this.

    Reply
  21. Lourdes says

    March 28, 2014 at 8:24 am

    I have made White Bean and Kale Soup before so now I have another way to make it adding the tuna!!

    Reply
  22. Heather Christo says

    March 28, 2014 at 1:24 pm

    this soup is unexpected (in a great way) and really lovely to look at!

    Reply
  23. Jenny says

    March 28, 2014 at 1:28 pm

    This is like my dream soup! Love it Kevin!!

    Reply
  24. Maria says

    March 28, 2014 at 1:55 pm

    Love this soup!

    Reply
  25. marla {Family Fresh Cooking} says

    March 28, 2014 at 3:14 pm

    I could really use this after skiing today!!

    Reply
  26. The Kitchen Magpie says

    March 28, 2014 at 5:54 pm

    I'm a little bit addicted to kale in soup now…this looks fabulous!

    Reply
  27. naomi says

    March 28, 2014 at 6:42 pm

    the tuna has me intrigued – gonna have to give this a go.

    Reply
  28. fergie2200 says

    March 28, 2014 at 9:55 pm

    I like the versatility I can see with this recipe so that you can get any flavor you care to with the basic ingredients. I'll be making this with spinach and basil and expect it will be as fabulous as all your recipes are. Thanks Kevin!

    [email protected]

    Reply
  29. Gaby says

    March 29, 2014 at 7:07 pm

    Love how quick and simple this is! So delicious!

    Reply
  30. bev @ bev cooks says

    March 29, 2014 at 9:30 pm

    This is my FAVORITE type of soup. Plus Italian sausage. The end.

    Reply
  31. Anonymous says

    March 30, 2014 at 3:03 pm

    Looks so delicious. My girlfriends and I are always looking for new blogs. Your blog is wonderful. I'm a huge fan of "Cooking With Mr. C." and "Food 52". I will share your blog with my friends. We love to follow many blogs.

    Reply
  32. Megan Keno says

    April 1, 2014 at 3:41 am

    Yup, it's still soup season!! This is a win!

    Reply
  33. md says

    April 3, 2014 at 7:08 pm

    Hot dang! Just got an email saying I've been selected as the winner for the Clover Leaf giveaway – how cool is that? When it comes I will try this soup, and of course now I'll have to find a recipe for Kimchi Jigae, which is new to me… Thanks loads, Kevin!

    Reply
  34. kevin says

    April 11, 2014 at 4:32 am

    md: Congrats and enjoy! It would be perfect in Kimchi Jigae! I have a recipe here and it would be a simple substitution for the pork that I use in I with the tuna. https://www.closetcooking.com/2007/08/pork-and-kimchi-stew-kimchi-jjigae.html

    Reply
  35. Ariette Laguras says

    July 31, 2014 at 4:29 am

    Nice chunks of tuna indeed! I love tuna so much. This looks good.

    Reply
  36. Anonymous says

    November 3, 2014 at 3:54 pm

    I loved this! The tuna was such an interesting twist. I also added some tomato sauce and parsley. Great soup.

    Reply
  37. Launia Nutter says

    October 13, 2018 at 8:00 am

    This sounds so good and healthy. I love trying new ideas for seafood soups. Never thought of using tuna.

    Reply
  38. Dana McLeod says

    January 9, 2022 at 10:50 pm

    This is an excellent recipe as written. I made some deviations by using beet greens instead of kale, which I think deepened the earthy taste of the broth (and changed the colour). I also thought it benefitted from an extra can of beans and a little more paprika. I also used caraway seeds instead of fennel (same family) because it was what I had on hand. The adults in my family really liked the flavours, but the kiddos weren’t as thrilled by it.

    Reply

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