Tuscan White Bean Soup Recipe
Description
Tuscan White Bean Soup is a hearty and comforting Italian-inspired dish packed with protein-rich white beans, fresh vegetables, and aromatic herbs. It’s a simple yet flavorful soup that’s perfect for a cozy meal. This soup is naturally vegan but can be customized with optional additions like sausage or pancetta for extra richness.
Ingredients
For the Soup:
- 2 tbsp olive oil
- 1 medium onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 can (15 oz) diced tomatoes (with juice)
- 4 cups vegetable broth (or chicken broth)
- 2 cans (15 oz each) white beans (cannellini or Great Northern), drained and rinsed
- 1 tsp dried thyme
- 1 tsp dried oregano
- ½ tsp red pepper flakes (optional, for spice)
- Salt & black pepper to taste
- 2 cups chopped kale or spinach
- 1 tbsp lemon juice (for brightness)
Optional Garnishes:
- Grated Parmesan cheese
- Fresh parsley
- Crusty bread for serving
Instructions
- Sauté the Aromatics:
- Heat olive oil in a large pot over medium heat.
- Add diced onion, carrots, and celery. Sauté for 5-7 minutes until softened.
- Stir in the minced garlic and cook for another 30 seconds until fragrant.
- Add Tomatoes & Broth:
- Pour in the diced tomatoes (with juice) and vegetable broth.
- Stir to combine, scraping up any browned bits from the bottom of the pot.
- Add Beans & Seasonings:
- Stir in the white beans, thyme, oregano, red pepper flakes (if using), salt, and pepper.
- Bring to a simmer and let cook for 15-20 minutes.
- Add Greens & Finish:
- Stir in the chopped kale or spinach. Let it wilt for about 5 minutes.
- Add lemon juice for a burst of freshness.
- Serve & Enjoy:
- Ladle into bowls, garnish with Parmesan (if using), and serve with crusty bread.
Tips for the Best Tuscan White Bean Soup
✔ Use Homemade Broth – If possible, use homemade vegetable broth for deeper flavor.
✔ Mash Some Beans – Mashing a portion of the beans before adding them makes the soup creamier.
✔ Add Protein – For a heartier version, add shredded chicken or cooked sausage.
✔ Make it Thicker – Simmer longer or blend a portion of the soup for a thicker texture.
✔ Use Fresh Herbs – Add fresh rosemary or thyme for extra flavor.
Servings & Storage
- Servings: 4-6
- Storage: Store in an airtight container in the fridge for up to 4 days.
- Freezing: Freeze in portions for up to 3 months. Thaw overnight in the fridge before reheating.
Nutritional Information (Per Serving) (Approximate, based on 6 servings)
- Calories: 250
- Protein: 12g
- Carbohydrates: 38g
- Fiber: 10g
- Fat: 5g
- Sodium: 600mg
- Sugar: 6g
Health Benefits of Tuscan White Bean Soup
✔ Rich in Fiber: Supports digestion and promotes gut health.
✔ High in Plant-Based Protein: White beans provide a great protein boost.
✔ Packed with Antioxidants: Tomatoes, kale, and garlic are rich in vitamins.
✔ Heart-Healthy: Low in saturated fats and rich in heart-healthy ingredients.
✔ Supports Weight Management: High in fiber and protein, keeping you full longer.
Q&A – Frequently Asked Questions
Q: Can I use dried beans instead of canned beans?
A: Yes! Soak 1 ½ cups of dried white beans overnight, then cook them before adding to the soup.
Q: How can I make this soup creamier without dairy?
A: Blend a portion of the soup or add a splash of unsweetened coconut milk.
Q: Can I make this in a slow cooker?
A: Absolutely! Sauté the veggies first, then add everything (except greens) to the slow cooker and cook on LOW for 6-8 hours. Stir in greens before serving.
Q: Is this soup gluten-free?
A: Yes! Just be sure to serve it with gluten-free bread if needed.
Q: What can I serve with Tuscan White Bean Soup?
A: It pairs well with garlic bread, a side salad, or roasted vegetables.
This Tuscan White Bean Soup is a comforting, easy-to-make meal that’s perfect for any time of year. Would you like a variation, such as a spicy version or one with meat? Let me know how I can customize it for you! 😊