Closet Cooking

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

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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.
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Reader Interactions

Comments

  28. fergie2200 says

    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

  31. Anonymous says

    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

  33. md says

    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

  36. Anonymous says

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

    Reply

  38. Dana McLeod says

    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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