Hearty Tuscan White Bean Soup Recipe
Description
This Hearty Tuscan White Bean Soup is a warm, comforting dish packed with fiber-rich cannellini beans, fresh vegetables, and aromatic herbs. It’s a one-pot meal inspired by traditional Italian flavors, making it a perfect choice for a cozy dinner or meal prep. Serve it with crusty bread or a sprinkle of Parmesan for extra richness.
Ingredients
Base Ingredients:
- 2 tbsp olive oil
- 1 small onion, diced
- 2 medium carrots, chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 tsp dried thyme (or 2 tsp fresh)
- 1 tsp dried oregano
- 1 tsp dried rosemary
- ½ tsp red pepper flakes (optional)
- Salt and black pepper to taste
Soup Base:
- 4 cups vegetable broth (or chicken broth)
- 1 (15 oz) can diced tomatoes, with juice
- 2 (15 oz) cans cannellini beans, drained and rinsed
- 2 cups kale or spinach, chopped
- 1 medium potato, diced (optional, for extra thickness)
- 1 tbsp lemon juice (for brightness)
- ¼ cup fresh parsley, chopped
Optional Add-ins:
- 1 cup cooked sausage or shredded chicken
- ½ cup small pasta (like ditalini)
- ½ cup grated Parmesan cheese
Instructions
1. Sauté the Aromatics
Heat olive oil in a large pot over medium heat. Add onions, carrots, and celery, and cook until softened (about 5 minutes). Stir in the garlic, thyme, oregano, rosemary, and red pepper flakes, and cook for another minute until fragrant.
2. Build the Soup Base
Pour in the vegetable broth, diced tomatoes, and cannellini beans. If using a potato, add it now. Bring the soup to a gentle boil, then reduce the heat to low and let it simmer for 20–25 minutes until the vegetables are tender.
3. Add Greens & Finish the Soup
Stir in the kale (or spinach), lemon juice, and fresh parsley. Let it simmer for another 5 minutes until the greens are wilted. Season with additional salt and pepper as needed.
4. Serve & Enjoy
Ladle into bowls and serve with crusty bread or a sprinkle of Parmesan cheese. Enjoy your homemade Tuscan White Bean Soup!
Notes & Tips
✅ For a Creamier Texture: Mash some of the beans before adding them or use an immersion blender for a partial blend.
✅ For Extra Protein: Add shredded chicken or cooked Italian sausage.
✅ For a Thicker Soup: Let it simmer longer or add a small handful of pasta.
✅ Make It Vegan: Use vegetable broth and skip the Parmesan.
✅ Storage & Meal Prep: This soup stores well in the fridge for up to 5 days and freezes for 3 months.
Servings & Nutritional Information
Servings: 4–6
| Nutrient | Per Serving (Approx.) |
|---|---|
| Calories | 250–300 kcal |
| Protein | 12g |
| Carbohydrates | 40g |
| Fiber | 10g |
| Fat | 7g |
| Sodium | 600mg |
| Iron | 15% DV |
Values vary based on ingredients and portion sizes.
Health Benefits of Tuscan White Bean Soup
✅ Rich in Fiber: Supports digestion and gut health.
✅ High in Plant-Based Protein: Great for muscle repair and satiety.
✅ Packed with Antioxidants: Tomatoes, garlic, and herbs help fight inflammation.
✅ Heart-Healthy Ingredients: Olive oil and beans promote cardiovascular wellness.
✅ Immune-Boosting: Garlic, onions, and greens strengthen the immune system.
Q&A Section
Q1: Can I make this soup in a slow cooker?
Yes! Sauté the onions, carrots, celery, and garlic first. Then add everything (except greens) to the slow cooker and cook on low for 6–8 hours or high for 3–4 hours. Stir in greens 10 minutes before serving.
Q2: What’s the best bean substitute if I don’t have cannellini beans?
Great Northern beans, navy beans, or chickpeas work well!
Q3: How can I make it more filling?
Add pasta, quinoa, or potatoes for extra heartiness.
Q4: Is this soup gluten-free?
Yes, as long as you don’t add pasta or use a gluten-free version.
Q5: Can I freeze this soup?
Yes! Let it cool completely, then store it in airtight containers for up to 3 months.
This Hearty Tuscan White Bean Soup is a must-try for anyone who loves comforting, nutritious, and easy-to-make meals. Let me know if you need any modifications! 😊🍲