White Bean Soup

5 from 1 vote

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.

Prep Time10

Cook Time17

Total Time27

Course: Dinner

Cuisine: High Protein, Vegan

Keyword: beans, carrots, kale

Servings: servings

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 onion 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