30-Minute Tuscan White Bean Tuna Kale Soup
A hearty Italian-inspired soup combining protein-rich cannellini beans and solid white tuna with tender wilted kale in a savory chicken broth. Aromatic garlic, fennel, and Italian seasoning create depth, while Parmesan adds a rich finishing touch. Perfect for weeknight dinners when you want something nutritious and satisfying that comes together in under 30 minutes using pantry staples.
Ingredients
- 1 tablespoon oil
- 1 onion, diced
- 3 cloves garlic, chopped
- 1 pinch red pepper flakes(optional)
- 4 cups low sodium chicken brothvegetable broth1:1vegetarianFull guide →
- 15 ounce cannellini beans, drained and rinsed
- 12 ounce Clover Leaf solid white tuna, drained and broken into bite sized chunks
- 1 teaspoon Italian seasoning
- ½ teaspoon ground fennel seeds
- ½ teaspoon paprika
- 1 bunch kale, coarsely chopped
- ¼ cup Parmigiano Reggiano, grated
- salt and pepper, to taste
Instructions
- 1
Heat oil in large saucepan over medium heat and cook onion until tender
- 2
Add garlic and red pepper flakes and cook until fragrant
- 3
Add broth, beans, tuna, Italian seasoning, fennel, and paprika and bring to boil
- 4
Reduce heat and simmer
- 5
Add kale and simmer until wilted
- 6
Add Parmesan and let melt, then season with salt and pepper before removing from heat
Tips
Use solid white tuna for the best texture - chunk light tuna will break down too much during cooking.
Remove kale stems before chopping for more tender results, or massage stems briefly to soften.
Add Parmesan off heat to prevent curdling and ensure smooth melting throughout the soup.
Good to Know
Refrigerate up to 3 days. Reheat gently on stovetop, adding broth if needed to thin.
Can make up to 2 days ahead. Add kale and Parmesan when reheating for best texture.
Serve hot with crusty bread or crackers. Drizzle with olive oil and extra Parmesan if desired.
Common Mistakes
Don't boil vigorously after adding tuna to avoid breaking it apart completely.
Add kale at the end to prevent overcooking and maintain bright color.
Substitutions
FAQ
Can I use fresh beans instead of canned?
Yes, use 1 1/2 cups cooked cannellini beans from 1/2 cup dry beans. Cook beans until tender before adding to soup.
What if I don't have fennel seeds?
Omit fennel or substitute with 1/4 teaspoon dried oregano or thyme for different but complementary herbal notes.
How long will leftovers keep?
Store covered in refrigerator for up to 3 days. Freezing not recommended as tuna texture may become mushy when thawed.