Tuscan White Bean Soup

🍲 Description

Tuscan White Bean Soup is a rustic, hearty, and nutritious dish inspired by the flavors of central Italy. Packed with creamy white beans, aromatic herbs, and tender vegetables, this soup is perfect for a cozy dinner or light lunch. It’s naturally vegetarian (and easily vegan) and pairs wonderfully with crusty bread.

📋 Ingredients for Tuscan White Bean Soup

• 2 tbsp olive oil

• 1 medium onion, diced

• 2 carrots, diced

• 2 celery stalks, diced

• 4 garlic cloves, minced

• 1 tbsp tomato paste

• 1 tsp dried thyme

• 1 tsp dried rosemary

• 1 tsp salt (adjust to taste)

• ½ tsp black pepper

• ½ tsp red pepper flakes (optional)

• 4 cups vegetable broth

• 2 (15 oz) cans cannellini beans, drained and rinsed

• 1 (15 oz) can diced tomatoes

• 2 cups chopped kale or spinach

• 1 tbsp lemon juice (optional, for brightness)

• Grated Parmesan (optional, for garnish)

• Fresh parsley or basil for garnish

🔪 Instructions

1. Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add onion, carrot, and celery. Cook for 6–8 minutes until softened.

2. Add Garlic & Herbs: Stir in garlic, tomato paste, thyme, rosemary, salt, pepper, and red pepper flakes. Cook 1–2 minutes until fragrant.

3. Simmer: Add broth, beans, and diced tomatoes. Bring to a boil, reduce heat, and simmer uncovered for 20 minutes.

4. Mash or Blend (optional): For a creamier texture, mash some beans with a spoon or blend 1 cup of soup and return it to the pot.

5. Add Greens: Stir in kale or spinach and simmer for another 5 minutes until wilted.

6. Finish: Add lemon juice. Adjust seasoning to taste.

7. Serve: Ladle into bowls and garnish with Parmesan and fresh herbs if desired.

📝 Notes

• Beans: Cannellini beans are classic, but you can use navy or great northern beans.

• Greens: Kale adds texture, while spinach softens quickly—both work well.

• Make Ahead: This soup tastes even better the next day after the flavors meld.

• Texture Tip: Blending or mashing a portion makes the soup richer and thicker.

💡 Tips

• Drizzle with olive oil or basil pesto for an extra layer of flavor.

• Serve with crusty sourdough or garlic bread.

• For a non-vegetarian option, add some crisp pancetta or Italian sausage.

• Stir in cooked small pasta or rice for a heartier variation.

🍽️ Servings

• Serves: 4 to 6

• Serving Size: 1½ cups approximately

🔢 Nutritional Info (Per Serving — Approximate)

• Calories: 230

• Protein: 10g

• Carbohydrates: 35g

• Fiber: 9g

• Fat: 7g

• Saturated Fat: 1g

• Sodium: 600mg

✅ Benefits

• 🌱 Plant-Based Protein from beans

• 🧠 High Fiber for digestion and heart health

• 🛡️ Antioxidants & Vitamins from greens and tomatoes

• 💧 Hydrating & Low Calorie, great for weight management

• 💚 Budget-Friendly & Meal Prep Friendly

❓ Q&A

Q: Can I use dried beans instead of canned?
A: Yes! Soak 1 cup dried beans overnight, then cook until tender before using in the soup.

Q: How long does this soup last?
A: Up to 4–5 days in the fridge. It also freezes well for up to 3 months.

Q: Can I make it in a slow cooker?
A: Absolutely! Sauté the aromatics first, then cook everything (except greens and lemon juice) on low for 6–7 hours. Add greens in the last 15 minutes.

Q: Is this soup gluten-free?
A: Yes, as long as your broth and any toppings are certified gluten-free.