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!
Just look at those nice chunks of tuna!
This soup goes great with some garlic rubbed crostini!
Clover Leaf 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!
- 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
- Heat the oil in a large sauce pan over medium heat, add the onion and cook until tender, about 5-7 minutes.
- Add the garlic and red pepper flakes and cook until fragrant, about a minute.
- Add the broth, beans, tuna, italian seasoning, fennel and paprika, bring to a boil, reduce the heat and simmer for 10 minutes.
- Add the kale and simmer until it wilts, about 2-3 minutes.
- Add the parmesan, let it melt and season with salt and pepper to taste before removing from heat.
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.
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