This creamy White Bean Soup is the perfect protein-packed cozy meal for fall and winter. Made in one pot in under 30 minutes, this easy recipe is dairy-free, gluten-free and vegan. It stores well, so it's great for healthy meal prep.
It's officially soup season! With the heat of summer behind our back, the weather is getting cozier for fall and winter. My girlfriend and I absolutely love this time of year and take every chance to enjoy a candlelit dinner together. Cottage cheese Alfredo, creamy salmon pasta and hearty polenta are for weekends and Friday nights. Protein-packed soups like this white bean kale soup with crusty bread are for weeknights. And on those off days, nothing lifts our spirits quite like a comforting bowl of pastina.
Today, I'm excited to share my White Bean Soup Recipe. This is our go-to dish, one we just can't get enough of. It draws inspiration from my Italian roots and adds a twist to my dad's classic soup. His version is more elaborated, with plenty of seasonings and sausage. Mine instead is more simple, whipped up in one pot and completely vegan. Also papà had to admit it tastes delicious, well-seasoned and oh so comforting!
Why you will love this recipe
- Quick and easy. Cooking this dish will take you less than 30 minutes, from stove to bowl. It comes together in one pot and uses just a handful of simple ingredients, such as creamy beans, leafy greens, carrots and kale.
- Comforting and flavorful. My Tuscan white bean soup recipe makes a restaurant-style gourmet dish at home. It features a creamy texture with soft pieces of vegetables and a cozy burst of flavors. Kids and picky eaters will love it.
- High protein and nutritious. This soup is packed with beans, a great source of plant protein and fiber. Seasonal vegetables provide plenty of minerals and vitamins. Since there is no butter, no cream and no meat, this recipe is naturally vegan. Perfect for meatless Monday!
- Meal prep friendly. Cannellini bean soup saves lunches and dinners, all season 'round. Make it ahead on Sunday night and you'll have meals for the entire week. It stores well in the fridge and can also be frozen.
Nutrition Fact
Did you know that garlic can boost immune system? A study from 2016 found that garlic may help ward off the flu and colds during the winter months. Another reason to cook this soup for chilly winter nights!
Ingredients
Simple, wholesome and nutritious ingredients. This is all that goes into a good Italian-style soup. Here is everything you need, along with more details and substitutes. Precise amounts are provided in the recipe card at the bottom.
- White beans. I recommend cannellini beans, canned for convenience. They are soft, buttery and have a delicious melt-in-your mouth texture. As a replacement you can use white navy beans, butter beans, Northern beans or chickpeas.
- Onion. Red, yellow or white onions are all great. For more flavor, I prefer red onion.
- Garlic. I highly recommend mincing fresh garlic cloves at home, they are more nutritious and flavorful. You can substitute with ½ to 1 teaspoon of garlic powder.
- Carrot. A large carrot brings texture and a lightly sweet flavor. It also adds more nutrients such as vitamin A, beta carotene and antioxidants.
- Celery. It provides texture and flavor.
- Kale. I like making soup with white beans and kale, more precisely black kale. As an alternative you can use cabbage or baby spinach.
- Olive oil. Extra virgin olive oil is rich in taste and nutrients, such as heart-healthy fats and vitamin E. Substitute with a neutral vegetable oil, if desired.
- Tomato paste. Little tomato paste is enough to boost flavors and textures. If you don't have it, substitute with 1 diced tomato or 3 tablespoons of tomato sauce.
- Spices and seasonings. This simple Tuscan soup is seasoned with just salt and pepper, the vegetable broth is already savory. You can add Italian seasoning, red pepper flakes and other herbs like bay leaves. But don't exaggerate.
- Vegetable broth. I prefer low sodium vegetable broth. You can also use regular vegetable broth, homemade veggie broth, chicken broth or meat stock.
How to make white bean soup
Step 1 - Blend the beans. Place half of the beans in a blender or food processor and mix until creamy. As an alternative you can also use an immersion blender or mash them with a fork.
Step 2 - Sauté the vegetables. In a large pot, heat 1 tablespoon of olive oil over medium heat. Add sliced carrot and minced garlic, then sauté for 2 - 3 minutes. If necessary, add a tablespoon of water to prevent sticking.
Step 3 - Simmer. Add to the pot diced carrot, diced celery and tomato paste, then allow to wilt for about 5 minutes. Add blended beans, kale and vegetable broth. Give it a stir and bring to a boil, then lower the heat and let simmer, covered, for about 5 minutes. Stir in the remaining beans, salt and pepper to taste. Simmer for additional 5 minutes, then add 1 tablespoon of olive oil. Taste and adjust with seasonings and serve warm. Buon appetito!
Recipe variations
- Change beans - If you don't have cannellini or if you simply crave something different, prepare this Tuscan soup with other beans. Great options are navy beans, butter beans, Italian borlotti beans (dad's favorite) and chickpeas.
- Add a protein - Boost the macronutrient composition of your meal with tofu, seitan, vegan meat, eggs, cottage cheese, chicken breast, turkey sausages, or ham.
- Make it a meal - For a more balanced dish, serve with a source of complex carbohydrates and extra protein. My recommendations are farro, orzo, short pasta or wholegrain bread as carb, and tofu, seitan, chicken or eggs as protein.
- Change veggies - Not a fan of kale? Swap it out for baby spinach, cabbage, cauliflower, Brussels sprouts or your favorite leafy greens.
- No blender - If you don't have a blender or food processor, add half of the beans to a bowl and mash with a fork or potato masher until creamy. You can also use an immersion blender.
- Make it in a crock pot - In a slow cooker, combine white beans with broth, onion, garlic, carrots, celery, kale, tomato paste, olive oil and seasonings. Cook on low for 4-6 hours until the vegetables are tender. For a creamier texture, you can blend some of the soup.
Chef tips
- Use high quality vegetable broth, preferably low sodium. Since it's the main ingredient, starting with a good broth can make or break the soup. For the best results, I recommend making your own at home - it’s surprisingly quick and easy!
- Go easy on the seasonings, as the flavors become more pronounced as the soup cools. Plus, vegetable broth is already quite savory. I recommend starting with just little salt and pepper, and adjusting with more after it's fully cooked.
- Adjust the texture to your likings. If you prefer a thin, creamy texture, add an additional cup of broth. If you want a thicker soup, reduce the amount of liquids by ½ cup.
- Stir frequently while simmering. This helps the flavors combine and creates a richer, creamier taste. Giving a good stir every now and then will also ensure the soup doesn't stick to the bottom.
- Customize with your favorite ingredients. This simple white bean soup offers the perfect base for mix-ins and variations. You can use other beans, swap kale for spinach, add seasonings, and serve with chicken or tofu for extra protein.
How to store and freeze leftovers
This Tuscan white bean soup is perfect for weekly meal prepping. Before storing or freezing, allow it to cool completely to room temperature. Once cool, transfer into airtight container and refrigerate for a maximum of 3 days. Reheat in a pot or in the microwave and serve for quick lunches or dinners.
For a longer storage, place in freezer-safe food containers and freeze for up to 4 months. To reheat, let thaw overnight in the fridge and then warm it up in a pot or microwave. Serve warm, with a drizzle of olive oil, a sprinkle of Parmesan cheese and a slice of crusty bread.
Frequently asked questions
Yes, using dry legumes is a great choice. Cooking your own beans is cheaper and healthier, because it leaves you full control over added salt and preservatives. However, it requires more time. Soak the beans overnight, then cook them until tender. Once ready, you can start preparing this soup.
Yes, you should drain and rinse the beans very well before adding them to the soup. Draining and washing canned legumes helps reduce sodium and can improve flavors.
Serving ideas
- Alongside sourdough bread or protein bread for dunking
- With baked sweet potato for a more satisfying meal
- As an entrée before a dish of salmon pasta
- Paired with extra veggies, such as a seasonal spinach salad
- Topped with wholegrain croutons
- With air fryer chicken tenders or baked chicken wings as a protein
- With a cozy, hearty bowl of Italian pastina or homemade polenta
White Bean Soup
Ingredients
- 2 15 oz cans cannellini beans drained and rinsed
- 1 medium red onion sliced
- 2 garlic cloves minced
- 1 ½ celery stalk diced
- 1 large carrot diced
- 2 cups kale or fresh spinach
- 1 ½ tbsp tomato paste or 3 tbsp tomato sauce
- 3 cups (720 ml) vegetable broth low sodium
- 2 tbsp olive oil
- salt and pepper to taste
Instructions
- Place half of the beans in a blender or food processor and mix until creamy. As an alternative you can also use an immersion blender or mash them with a fork.
- In a large pot, heat 1 tablespoon of olive oil over medium heat. Add sliced carrot and minced garlic, then sauté for 2 - 3 minutes. If necessary, add a tablespoon of water to prevent sticking.
- Add to the pot diced carrot, diced celery and tomato paste, then allow to wilt for about 5 minutes.
- Add blended beans, kale and vegetable broth. Give it a stir and bring to a boil, then lower the heat and let simmer, covered, for about 5 minutes. Stir frequently.
- Stir in the remaining beans, salt and pepper to taste. Simmer for additional 5 minutes, then add 1 tablespoon of olive oil. Taste and adjust with more seasonings, if necessary.
- Serve warm, with sourdough bread and a drizzle of olive oil.
Notes
Ingredient Notes
- Cannellini beans: For convenience this recipe uses canned beans, drained and rinsed. You can also pre-cook dry beans ahead of time, in this case weight is after cooking (approximately 30 oz in total).
- Kale: I like black kale, but also fresh spinach or baby spinach tastes delicious. If frozen, quickly wilt in a skillet before adding it to the soup.
- Vegetable broth: For a healthier soup, I suggest low sodium vegetable broth. Substitute with regular vegetable stock or broth, chicken broth or water. If using water, add more salt.
- Tomato paste: Tomato paste is not the same as tomato sauce. It is more concentrated and savory. If you don't have it, replace with 3 tablespoons of tomato sauce or 1 diced ripe tomato.
- Salt and pepper: Regulate the amount of seasonings to your own likings.
- Extras: You can boost flavors with 3 tablespoons of grated Parmesan cheese, a couple teaspoons of Italian seasoning, red pepper flakes and bay leaves.
Storage Notes
- To store: Let cool, then place in an airtight container and refrigerate for a maximum of 3 days.
- To freeze: Let cool, then place leftovers in a freezer safe container and freeze for up to 4 months.
- To reheat: Allow to thaw overnight if frozen, then reheat in a pot or in the microwave until warm.
Nutrition
Nutritional values are based on third-party calculations and should be considered approximations. Actual nutritional content will vary based on brands used, measuring methods, portion sizes and more. We do not overtake any responsibility.
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