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!
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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.
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