Tuna, White Bean and Kale Soup


  • 1 tablespoon oil
  • 1 onion, diced
  • 3 cloves garlic, chopped
  • 1 pinch purple pepper flakes (elective)
  • 4 cups low sodium hen broth
  • 1 (15 ounce) cans cannellini beans, drained and rinsed (or 1 half of cups cooked beans, from 1/2 cup dry)
  • 2 (6 ounce) cans Clover Leaf strong white tuna, tired and broken into chew sized chunks
  • 1 teaspoon italian seasoning
  • 1/2 teaspoon floor fennel seeds
  • half teaspoon paprika
  • 1 bunch kale, coarsely chopped
  • 1/4 cup parmigiano reggiano (parmesan), grated
  • salt and pepper to flavor


  1. Heat the oil in a massive sauce pan over medium heat, add the onion and cook dinner until smooth, approximately 5-7 mins.
  2. Add the garlic and purple pepper flakes and prepare dinner until fragrant, about a minute.
  3. Add the broth, beans, tuna, italian seasoning, fennel and paprika, bring to a boil, lessen the heat and simmer for 10 mins.
  4. Add the kale and simmer until it wilts, about 2-three minutes.
  5. Add the parmesan, let it soften and season with salt and pepper to taste before disposing of from warmth.