Vegan Tuscan White Bean Soup
Introduction
Welcome to our detailed guide on making Vegan Tuscan White Bean Soup, a hearty and wholesome dish that captures the essence of Tuscan cuisine with a plant-based twist. This soup is perfect for those seeking a nutritious, comforting meal that’s both delicious and satisfying. Packed with protein-rich white beans, fresh vegetables, and aromatic herbs, this recipe is designed to be as flavorful as it is healthy. In this comprehensive guide, you’ll find detailed instructions, measurements, nutritional information, and SmartPoints values to help you create this delicious soup effortlessly.
Ingredients
To make Vegan Tuscan White Bean Soup, you will need the following ingredients:
For the Soup Base:
- Olive Oil: 2 tablespoons
- Yellow Onion: 1 large, diced (about 1 cup or 150 grams)
- Carrots: 2 medium, peeled and diced (about 1 cup or 130 grams)
- Celery Stalks: 2, diced (about 1 cup or 130 grams)
- Garlic Cloves: 4, minced
- Leeks: 1 large, cleaned and sliced (about 1 cup or 100 grams)
- Vegetable Broth: 6 cups (1.5 liters), low-sodium
- White Beans: 2 cans (15 ounces each or 425 grams each), drained and rinsed, or 3 cups (500 grams) cooked from dry
- Diced Tomatoes: 1 can (14.5 ounces or 410 grams), with juices
- Kale: 2 cups (70 grams), chopped
- Bay Leaves: 2
- Fresh Thyme: 2 teaspoons, chopped, or 1 teaspoon dried thyme
- Fresh Rosemary: 1 tablespoon, chopped, or 1 teaspoon dried rosemary
- Salt: 1 teaspoon, or to taste
- Black Pepper: 1/2 teaspoon, or to taste
- Red Pepper Flakes: 1/4 teaspoon (optional, for a hint of heat)
- Lemon Juice: 2 tablespoons, freshly squeezed
- Nutritional Yeast: 2 tablespoons (optional, for a cheesy flavor)
For Garnishing:
- Fresh Parsley: 2 tablespoons, chopped
- Lemon Zest: 1 teaspoon (optional, for added brightness)
- Crusty Whole Wheat Bread: 4 slices (optional, for serving)
Instructions
- Prepare the Vegetables: Start by prepping your vegetables. Dice the onion, carrots, and celery. Mince the garlic cloves. Clean and slice the leeks, making sure to rinse them thoroughly to remove any dirt between the layers.
- Sauté the Aromatics: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion, carrots, celery, and leeks. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened and the onions are translucent.
- Add the Garlic: Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant. Be careful not to burn the garlic, as it can become bitter.
- Build the Soup Base: Pour in the vegetable broth, ensuring that the vegetables are well-covered. Bring the mixture to a boil over high heat.
- Incorporate the Beans and Tomatoes: Add the drained and rinsed white beans and diced tomatoes (with their juices) to the pot. Stir to combine and let the soup return to a gentle boil.
- Season the Soup: Add the bay leaves, chopped fresh thyme, and rosemary. Season with salt, black pepper, and red pepper flakes (if using). Reduce the heat to low and let the soup simmer for 20-25 minutes, allowing the flavors to meld together.
- Add the Kale: Stir in the chopped kale and continue to simmer for an additional 5-7 minutes, or until the kale is tender and wilted. The kale will add a vibrant color and extra nutrients to the soup.
- Adjust the Seasoning: Taste the soup and adjust the seasoning if necessary. Add more salt or pepper according to your preference.
- Finish with Lemon Juice: Stir in the freshly squeezed lemon juice to brighten the flavors. If using nutritional yeast, add it at this stage for a subtle cheesy flavor.
- Remove the Bay Leaves: Carefully remove and discard the bay leaves from the soup.
- Serve: Ladle the soup into bowls. Garnish with chopped fresh parsley and lemon zest if desired. Serve with a slice of crusty whole wheat bread for a complete meal.
Nutritional Information
Per serving (based on 6 servings):
- Calories: Approximately 180
- Total Fat: 6 grams
- Saturated Fat: 1 gram
- Cholesterol: 0 milligrams
- Sodium: 650 milligrams
- Total Carbohydrates: 27 grams
- Dietary Fiber: 8 grams
- Sugars: 4 grams
- Protein: 9 grams
SmartPoints Value
- Weight Watchers (WW) SmartPoints: 4 points per serving
Useful Tips
- Bean Preparation: If using dry beans, soak them overnight and cook them according to package instructions. Ensure they are well-drained before adding them to the soup.
- Vegetable Broth: Opt for low-sodium vegetable broth to control the salt content of the soup. You can adjust the seasoning as needed.
- Texture Variation: For a creamier texture, blend a portion of the soup using an immersion blender or by transferring some of it to a blender and pureeing it. Then stir the blended soup back into the pot.
- Flavor Enhancements: Feel free to experiment with additional herbs and spices to suit your taste preferences. A touch of smoked paprika or a splash of balsamic vinegar can add unique flavor notes.
- Storing Leftovers: Store any leftover soup in an airtight container in the refrigerator for up to 5 days. The soup can also be frozen for up to 3 months. Reheat thoroughly before serving.
- Serving Suggestions: This soup pairs wonderfully with a simple salad or a slice of crusty whole wheat bread. For a more substantial meal, consider serving it alongside a grain such as quinoa or brown rice.
- Vegan Variations: For a richer soup, you can add a splash of coconut milk or cashew cream. This will enhance the creaminess without compromising the vegan nature of the dish.
- Meal Prep: This soup is ideal for meal prep. Prepare a large batch and portion it into individual servings for easy grab-and-go meals throughout the week.
Conclusion
Vegan Tuscan White Bean Soup is a nourishing and flavorful dish that fits perfectly into a balanced, plant-based diet. With its combination of hearty white beans, fresh vegetables, and aromatic herbs, this soup provides both comfort and nutrition in every bowl. The detailed instructions and tips in this guide will help you create a delicious and satisfying meal that can be enjoyed by everyone, regardless of dietary preferences.