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Tuscan White Bean Soup Recipe: A Hearty and Healthy Delight

 

Tuscan White Bean Soup Recipe: A Hearty and Healthy Delight


Tuscan White Bean Soup

Tuscan White Bean Soup is a comforting, flavorful dish that brings the warmth of Italian cuisine to your table.

Packed with protein-rich white beans, fresh vegetables, and aromatic herbs, this soup is a perfect choice for a cozy dinner, whether you’re looking for a meatless option or a hearty addition to your meal rotation.

This recipe is easy to make, budget-friendly, and ideal for meal prepping. Let’s dive into the step-by-step guide to creating this wholesome and delicious soup.

Why You’ll Love This Recipe

  • Nutritious and Filling: Rich in fiber, protein, and essential vitamins.

  • Quick and Easy: Ready in under an hour, perfect for busy weeknights.

  • Versatile: This can be customized with your favorite vegetables, herbs, or protein.

  • Meal-Prep Friendly: Tastes even better the next day!

Ingredients

Here’s what you’ll need to make a classic Tuscan White Bean Soup:

  • 2 tbsp olive oil

  • 1 medium onion, diced

  • 2 carrots, peeled and diced

  • 2 celery stalks, diced

  • 4 garlic cloves, minced

  • 1 tsp dried thyme

  • 1 tsp dried rosemary

  • 1/2 tsp red pepper flakes (optional)

  • 6 cups vegetable broth or chicken broth

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

  • 1 can (14 oz) diced tomatoes (fire-roasted for extra flavor)

  • 2 cups kale or spinach, chopped

  • 1 tbsp lemon juice

  • Salt and pepper, to taste

  • Optional: Grated Parmesan cheese and crusty bread for serving

Step-by-Step Instructions

Step 1: Prepare the Base

  1. Heat the olive oil in a large pot over medium heat.

  2. Add the diced onion, carrots, and celery. Sauté for 5-7 minutes until the vegetables soften and the onion turns translucent.

  3. Stir in the minced garlic, dried thyme, rosemary, and red pepper flakes (if using). Cook for another minute until fragrant.

Step 2: Add the Liquids and Beans

  1. Pour in the vegetable or chicken broth, stirring to deglaze the pot and scrape up any browned bits.

  2. Add the cannellini beans and diced tomatoes, including the juices. Stir to combine.

Step 3: Simmer the Soup

  1. Bring the soup to a boil, then reduce the heat to a simmer.

  2. Cover and let the soup cook for 20-25 minutes, allowing the flavors to meld.

Step 4: Add the Greens

  1. Stir in the chopped kale or spinach. Let it cook for 5 minutes until the greens are wilted and tender.

Step 5: Final Touches

  1. Stir in the lemon juice for a bright, fresh finish.

  2. Taste and adjust the seasoning with salt and pepper.

Step 6: Serve

  1. Ladle the soup into bowls and top with grated Parmesan cheese if desired.

  2. Serve with crusty bread or garlic toast on the side for dipping.

Tips for Making the Best Tuscan White Bean Soup

  1. Use Quality Ingredients: Opt for high-quality broth and fresh herbs to elevate the flavor.

  2. Blend for Creaminess: For a thicker soup, blend a portion of the soup using an immersion blender before adding the greens.

  3. Experiment with Beans: Substitute cannellini beans with navy beans or Great Northern beans if needed.

  4. Add Protein: Include diced chicken, sausage, or pancetta for a heartier meal.

  5. Make It Vegan: Use vegetable broth and skip the Parmesan for a vegan-friendly dish.

Nutritional Information (Per Serving)

This recipe is both healthy and satisfying:

  • Calories: ~200

  • Protein: ~10g

  • Carbohydrates: ~30g

  • Fiber: ~7g

  • Fats: ~6g

(Note: Nutritional values may vary based on ingredients used.)

Why This Recipe is a Crowd-Pleaser

Tuscan White Bean Soup is delicious and a great way to nourish your body.

  • Heart-Healthy: Loaded with fiber and plant-based protein.

  • Budget-Friendly: Uses pantry staples like beans and canned tomatoes.

  • Comforting: Warm and satisfying, perfect for cold weather or cozy evenings.

Variations to Try

  1. Tomato-Free Version: Skip the tomatoes and add extra broth for a lighter soup.

  2. Herb Variations: Try fresh basil, parsley, or oregano for a unique twist.

  3. Creamy Option: Stir in a heavy cream or coconut milk splash for a richer soup.

  4. Spicy Kick: Add more red pepper flakes or a dash of hot sauce.

Make It Ahead and Store

  • Refrigerate: Store in an airtight container for up to 4 days.

  • Freeze: This soup freezes well for up to 3 months. Defrost overnight in the fridge before reheating.

Serving Suggestions

Tuscan White Bean Soup pairs perfectly with:

  • A side of garlic bread or focaccia.

  • A simple green salad with a light vinaigrette.

  • A glass of crisp white wine, like Pinot Grigio or Sauvignon Blanc.

Conclusion

Tuscan White Bean Soup is a true comfort food that’s as nourishing as it is delicious. With its rich flavors, healthy ingredients, and simple preparation, it’s a recipe you’ll return to again and again.

Whether serving it for dinner or meal-prepping for the week, this soup will warm your heart and satisfy your taste buds.

Try this recipe today and enjoy a bowl of Italian-inspired goodness! 🍲


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