Tuscan White Bean Soup

Vegan Tuscan White Bean Soup is a delicious, heartwarming meal that is full of that much-needed rustic Italian taste. We have creamy white beans, a rich broth, colorful vegetables, and Tuscan herbs that give a homemade touch to this soup and make you feel nice and warm on the inside. Vegan Tuscan White Bean Soup is satisfying, cost-effective, and ideal to prep. It tastes great alongside crusty bread or over brown rice; thus, providing a healthy, filling dish of nutritious deliciousness, loaded in protein and fiber.

STATS:

• Diet: Vegan, Oil-Free, Gluten-Free (if using GF broth)
• Course: Main, Soup
• Cuisine: Italian-Inspired
• Time for prep: 10 to 15 minutes
• Cooking time: 25 to 30 minutes
• Working time (total): 35 to 45 minutes
• Serving size: 1.5 cupsMode of cooking: Stovetop
• Total yield: 4 to 6 servings
• Level of difficulty: Easy

EQUIPMENT:

• Cutting board
• Knife
• Large soup pot/Dutch oven
• Wooden spoon/ladle
• Measuring cups & spoons
• Blender (optional, for creamy version)

INGREDIENTS:

• Two tablespoons of vegetable broth (for an oil-free option) or one tablespoon of olive oil
• One medium-sized chopped yellow onion
• Three chopped garlic cloves and two cleaned and sliced carrots
• Two chopped celery stalks
• One spoonful of tomato paste
• 1 teaspoon of oregano, dried
• A half-teaspoon of dried rosemary
• Half a teaspoon of rosemary
• 1/2 a teaspoon of optional red chili flakes
• Three cups of cooked white beans (Great Northern or cannellini) or two cans of washed & drained beans
• One can of diced tomatoes (14.5 oz)
• Four cups of vegetable broth with minimal sodium
• Two cups of chopped spinach / greens
• To taste, add one teaspoon of salt.
• 1/2 a teaspoon of black pepper
• One tablespoon of lemon juice as well as apple cider vinegar
• If desired garnish with crushed fresh basil/parsley

INGREDIENT NOTES:

Beans:

• Traditionally, cannellini beans can be used, but any kind of Great Northern beans or navy beans can be used as well. Either canned or cooked-from-dry is good.

Vegetables:

• It is made of a classic soup base of onion, carrot and celery. Cut them in equal parts so that they cook easily.

Tomatoes:

• Canned diced tomatoes help provide the broth with acidity and give body. There are fire-roasted versions that bring additional depth.

Tomato paste:

• Serves to focus the taste and to make the soup creamy.

Herbs:

• Tuscan style herbs such as oregano, thyme and rosemary provide the touch of Italian flavor. Add season to taste.

Leafy greens:

• Kale works best, but use spinach with you are after a mushier bite. Chop off to nicer texture.

Broth:

• Keep low-sodium vegetable broth low in salt. To add creaminess use one cup of soup and stir it back.

Acid:

• A little alcohol or the juice of lemons and helps to mellow out the earthy bean flavor.

Oil:

• Optional- once again, one could prevent oil usage by sauteing it in broth.

INSTRUCTIONS:

1. Heat olive oil or broth in a big pot over medium flam.
2. Add chopped onion, carrot, & celery.
3. Sauté till softened, five to six minutes.
4. Add the chili flakes, garlic, tomato paste, oregano, thyme, & rosemary. For the spices to blossom, cook for one
5. to two minutes.
6. put the vegetable broth, diced tomatoes (with juices), and white beans. Mix thoroughly.
7. Bring to a boil, then reduce the heat to low. Cover and allow to boil for the 20 minutes.
8. After putting the chopped kale in, simmer for an additional five to seven minutes, or till it is tender and wilted.
9. Salt, pepper, and lemon juice should taste. Add Press the seasonings as required.
10. Blend the soup thoroughly with an immersion blender and pour 1-2 cups in a blender.
11. Blend giving you a creamier consistency then pouring it back to the pot.
12. When preferred, serve hot on top of chopped basil or parsley.

TIPS:

• To get more protein add cooked lentils or chickpeas to the white beans.
• Soak the beans and cook them dry or in the case of dry beans cook till soft.
• In order to get it creamy without a blender, use a fork and mash some of the beans together prior to adding.
• Instead of kale, use spinach to bring out a softer green, but add it not sooner than in the last 2 minutes.
• This soup doesn’t t taste as good in the same day so prepare twice as much ahead of time.

STORAGE DETAILS:

FRIDGE:

• Refrigerate for four and five days in a sealed airtight bag. Reheat in the microwave.

FREEZER:

• Freeze in portioned containers for at least 2 months. Let defrost over night in a refrigerator before reheated.

FAQs:

As an alternative to canned beans, is there any alternative to dry?

• Yes. Soak one and a half cup dry white beans, enough to make three cups cooked.

Do I have an option of using spinach as a substitute of kale?

• Absolutely. Put it on the sides because it turns off quicker.

What is the substitute to tomato paste?

• You may skip or in a pinch add tablespoon of crushed tomatoes or ketchup.

Is it a gluten free recipe?

• Sure, just make your broth gluten-free certified.

What do I do to make it creamy?

• Add 1-2 tbsp cashew cream or plant milk or blend 1-2 cups soup and stir it back in.

NUTRITION INFORMATION:

Calories: 220
Carbs: 30g
Protein: 10g
Fat: 5g
Fiber: 9g
Sodium: 340mg
Calcium: 80mg
Potassium: 500mg
Iron: 3mg