Creamy Vegan White Bean Soup with Fresh Herbs

Ingredients:

  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 3 medium potatoes, peeled and cubed
  • 2 cans (15 oz each) white beans (cannellini or great northern), drained and rinsed
  • 4 cups vegetable broth
  • 1 cup coconut milk (or any plant-based milk for a creamy texture)
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 teaspoon ground turmeric (for color)
  • 2 bay leaves
  • Salt and pepper to taste
  • 1 cup fresh parsley or cilantro, chopped
  • Crusty bread, for serving

Instructions:

  1. Sauté the Vegetables:
    • Heat olive oil in a large pot over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent.
    • Add minced garlic, carrots, celery, and potatoes. Cook for another 5 minutes, stirring occasionally, until vegetables start to soften.
  2. Add Beans and Spices:
    • Stir in the white beans, thyme, oregano, turmeric, and bay leaves. Cook for 2 more minutes to let the spices bloom.
  3. Add Broth and Simmer:
    • Pour in the vegetable broth, ensuring all vegetables and beans are covered. Bring the soup to a boil, then reduce the heat to low and simmer for 20 minutes or until the vegetables are tender.
  4. Blend for Creaminess:
    • Once the vegetables are cooked, remove the bay leaves. Using an immersion blender, blend about half of the soup to create a creamy texture while still leaving some chunks for texture. (Alternatively, transfer half the soup to a blender, blend, and return to the pot.)
  5. Add Coconut Milk and Season:
    • Stir in the coconut milk to give the soup a creamy, rich consistency. Season with salt and pepper to taste. Let the soup simmer for an additional 5 minutes to combine the flavors.
  6. Finish with Fresh Herbs:
    • Stir in the fresh parsley or cilantro just before serving for a burst of freshness.
  7. Serve:
    • Ladle the soup into bowls and garnish with extra fresh herbs. Serve with slices of crusty bread on the side for dipping.

Nutritional Information (Per Serving):

  • Calories: 230 kcal
  • Protein: 8g
  • Fat: 9g
  • Carbohydrates: 32g
  • Fiber: 8g
  • Sugar: 3g
  • Sodium: 500mg (depending on the broth used)
  • Iron: 3mg

Tips for Customizing Your Soup:

1. Add More Protein:

To increase the protein content, you can add more beans or even incorporate other plant-based proteins like lentils or chickpeas. For example, adding a cup of cooked lentils would boost the protein significantly without altering the flavor too much.

2. Make It Gluten-Free:

This recipe is naturally gluten-free if you omit the bread or use a gluten-free variety. Always double-check that your vegetable broth and other ingredients are certified gluten-free if you have an intolerance.

3. Switch Up the Beans:

While white beans are recommended for their creaminess, you can use other beans such as chickpeas or kidney beans for a different flavor and texture. Chickpeas, for instance, offer a firmer bite and slightly nuttier taste.

4. Adjust the Consistency:

If you prefer a thicker soup, reduce the amount of broth by half a cup or let the soup simmer uncovered for an additional 10 minutes. For a thinner consistency, simply add more vegetable broth or water.

5. Storage and Freezing:

This soup stores well in the refrigerator for up to 4 days in an airtight container. It also freezes beautifully for up to 3 months, making it a great option for meal prep. To reheat, simply thaw overnight in the refrigerator and warm on the stovetop.

The Benefits of Plant-Based Soups:

Plant-based soups like this creamy white bean soup offer a balanced combination of macronutrients and micronutrients. They’re low in calories yet high in fiber, helping to promote satiety and regulate blood sugar levels. Additionally, the use of fresh herbs and spices adds antioxidants and anti-inflammatory compounds that support overall health.

Enjoy this comforting and nutritious vegan soup!