418 kcal 20g protein 50 min Low-CalorieHigh-ProteinMediterraneanHeartyOne-Pot

Lighter Tuscan Ribollita with White Beans and Kale

A lighter ribollita with 400 calories and 20g protein per serving. Creamy white beans, tender kale,

Lighter Tuscan Ribollita with White Beans and Kale

A lighter take on ribollita, where cannellini beans create creamy body while kale adds earthy bitterness. The soffritto builds aromatic depth, and a chicken breast boosts protein to 20g per bowl.

Ingredients

Serves 4

  • 400g canned cannellini beans, drained and rinsed
  • 300g chicken breast, cut into 1-inch cubes
  • 200g kale (cavolo nero or curly), stems removed, leaves roughly chopped
  • 1 medium onion, finely diced
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 3 cloves garlic, minced
  • 4 cups low-sodium chicken broth
  • 2 tbsp extra virgin olive oil
  • 2 slices whole wheat bread, torn into pieces
  • 1 tsp dried rosemary
  • 1/2 tsp red pepper flakes
  • 1 tbsp tomato paste
  • 1/4 cup parmesan cheese, grated (optional)

Method

  1. Step 1: Heat olive oil in a large Dutch oven over medium heat. Add onion, carrots, and celery. Cook, stirring occasionally, until softened and lightly golden, about 8 minutes. The aromatics should release a sweet, savory fragrance.

  2. Step 2: Add garlic, rosemary, and red pepper flakes. Stir for 30 seconds until fragrant—watch for the garlic turning golden, not brown. Add tomato paste and cook for 1 minute, stirring to coat the vegetables.

  3. Step 3: Pour in the chicken broth. Bring to a gentle simmer, then add the chicken breast cubes. Cook for 12-15 minutes until chicken reaches 75°C internally and is no longer pink. Remove chicken with a slotted spoon and set aside.

  4. Step 4: Add half the cannellini beans to the pot. Use a potato masher or back of a spoon to crush about half of them against the sides—this creates the signature creamy ribollita texture. The liquid should thicken slightly.

  5. Step 5: Return the pot to a simmer. Add the torn bread pieces and stir to distribute. The bread will absorb broth and thicken the soup naturally, creating rustic body without cream.

  6. Step 6: Add the chopped kale and stir well. Simmer for 5-7 minutes until kale is tender but still has slight bite. The leaves should darken and wilt into the broth.

  7. Step 7: Return the cooked chicken to the pot along with the remaining whole beans. Stir gently to combine. Adjust seasoning with salt and pepper. Remove from heat and let rest 5 minutes.

  8. Step 8: Serve in deep bowls, topped with a drizzle of olive oil and parmesan cheese if using. The soup should be thick enough to coat a spoon, with beans, kale, and chicken distributed throughout.

Nutrition (per serving)

Calories418 kcal
Protein20 g
Carbohydrates52 g
Fat14 g
Fiber12 g

Tags & Keywords

  • healthy italian recipes
  • low calorie italian dinner
  • italian
  • italian-recipes
  • white-beans
  • low-calorie
  • low-calorie-recipes
  • high-protein
  • high-protein-recipes
  • mediterranean-diet
  • heart-healthy
  • one-pot