Tuscan-inspired soup with white beans, kale, tomato, and garlic in a savory broth. Rich in fiber and plant protein.
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Dice onion and mince garlic.
Heat olive oil in a large pot and saute onion for 3 minutes until softened.
Add garlic, rosemary, and chili flakes. Cook 1 minute.
Add diced tomatoes and chicken broth. Bring to a simmer.
Add drained white beans and cook for 10 minutes.
Add chopped kale and cook 5 more minutes until wilted.
Season with salt and pepper. Serve with a drizzle of olive oil.
Vitamin C is water-soluble and rapidly cleared. Splitting between food sources and supplement extends plasma exposure across the day.
K2 is fat-soluble and directs calcium to bone (away from arteries). This meal's fat + calcium content benefits from K2's directional effect.
If the meal's iron is plant-based (non-heme), pair with the vitamin C in the recipe to boost absorption 2-3×. Avoid coffee or tea within 1h.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.