Tuscan White Bean and Kale Soup
A warming, gut-friendly Italian soup featuring tender cannellini beans and slow-cooked kale. Rich in prebiotic fiber and a savory parmesan broth to soothe digestion.
Prep
10 min
Cook
20 min
Total
30 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Make ahead: This soup actually tastes better the next day as the flavors meld, making it an ideal lunch to batch-prep for the week.
Do these three things first
- 1Prep garlic clove (minced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Heat the olive oil in a medium…
- 01
Heat the olive oil in a medium…
Heat the olive oil in a medium pot over medium heat. Add the diced carrots and a pinch of salt, cooking for 5 minutes until they begin to soften.
Look for: they begin to soften
Tap card to mark done - 02
Stir in the minced garlic clove and…
Stir in the minced garlic clove and dried oregano or rosemary, cooking for 60 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 03
Pour in the rinsed cannellini beans and…
Pour in the rinsed cannellini beans and vegetable broth. Bring the soup to a gentle simmer.
Tap card to mark done - 04
Lightly mash about a quarter of the…
Using the back of a wooden spoon, lightly mash about a quarter of the beans against the side of the pot. This naturally thickens the broth without needing flour or cream.
Tap card to mark done - 05
Stir in the chopped kale and simmer…
Stir in the chopped kale and simmer for another 5 to 10 minutes until the greens are very tender and easy to digest.
Look for: the greens are very tender and easy to digest
Tap card to mark done - 06
Ladle into bowls
Ladle into bowls, top generously with the grated parmesan cheese, and finish with freshly cracked black pepper.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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