Hearty Vegan Tuscan White Bean Soup

This comforting, nutrient-rich soup is packed with vegetables, white beans, and herbs, making it a satisfying meal that’s perfect for any season. The steps illustrated in the image guide you through a simple and delicious vegan meal that’s easy to prepare.

Ingredients:

  • Olive Oil – 2 tbsp
  • Onion – 1 medium, chopped
  • Carrots – 2, diced
  • Celery – 2 stalks, diced
  • Garlic – 3 cloves, minced
  • Tomatoes – 1 can (14.5 oz) diced tomatoes
  • Vegetable Broth – 4 cups
  • White Beans – 2 cans (15 oz each), drained and rinsed
  • Kale or Spinach – 2 cups, chopped
  • Pasta – 1 cup small shapes (optional, like ditalini or elbow macaroni)
  • Italian Seasoning – 1 tsp
  • Crushed Red Pepper Flakes – 1/4 tsp (optional)
  • Salt and Pepper – to taste
  • Fresh Basil – chopped, for garnish

Instructions:

  1. Sauté the Vegetables (Image 1):
    Heat olive oil in a large pot over medium heat. Add the chopped onion, diced carrots, and celery. Sauté for about 5-7 minutes until the vegetables soften. Add minced garlic and sauté for another minute until fragrant.
  2. Add Tomatoes and Broth (Image 2):
    Stir in the diced tomatoes and vegetable broth. Add Italian seasoning, crushed red pepper flakes (if using), and season with salt and pepper. Bring the mixture to a boil.
  3. Simmer and Add Beans (Image 3):
    Once boiling, lower the heat and simmer for 10-15 minutes. Add the white beans and chopped kale or spinach. Continue simmering until the greens are tender and the flavors meld together.
  4. Cook the Pasta (Image 4):
    If you’re adding pasta, cook it separately according to the package instructions, then stir it into the soup. Alternatively, you can add uncooked pasta directly to the soup 10 minutes before the end of the simmering time, allowing it to cook in the broth.
  5. Serve and Garnish:
    Ladle the soup into bowls and garnish with freshly chopped basil. Serve hot with crusty bread for a complete meal.

Tips:

  • Make it Creamy: For a creamier texture, blend a cup of the soup and stir it back into the pot.
  • Add Protein: For extra protein, you can add more beans or a plant-based sausage.
  • Gluten-Free: Use gluten-free pasta or omit the pasta entirely and add extra vegetables.
  • Storage: This soup stores well in the refrigerator for up to 4 days and can be frozen for up to 3 months.

Nutritional Information (Per Serving):

  • Calories: 220 kcal
  • Carbohydrates: 35g
  • Protein: 8g
  • Fat: 6g
  • Fiber: 8g
  • Iron: 2mg

This vegan Tuscan white bean soup is not only delicious but also full of nutrients. It’s a perfect go-to meal that you can easily prepare and enjoy throughout the week.