Vegan Hearty Tuscan White Bean Soup

Introduction

Welcome to a comforting and nourishing journey with our Vegan Hearty Tuscan White Bean Soup recipe. This delightful soup brings together wholesome ingredients and robust flavors, making it a perfect choice for a cozy meal on a chilly day. Packed with protein-rich white beans, fresh vegetables, and aromatic herbs, this soup not only satisfies the taste buds but also provides essential nutrients for a balanced diet. Whether you’re a seasoned vegan or simply exploring plant-based meals, this recipe promises to impress with its simplicity and depth of flavor.

Ingredients

  • For the Soup:
    • 2 tablespoons olive oil
    • 1 large onion, diced
    • 3 garlic cloves, minced
    • 2 carrots, diced
    • 2 celery stalks, diced
    • 1 red bell pepper, diced
    • 1 teaspoon dried thyme
    • 1 teaspoon dried rosemary
    • 1 teaspoon dried oregano
    • 1/2 teaspoon red pepper flakes (optional, for spice)
    • 4 cups vegetable broth
    • 3 cups cooked cannellini beans (or 2 cans, drained and rinsed)
    • 1 can diced tomatoes (14 oz)
    • 2 cups chopped spinach or kale
    • Salt and pepper to taste
  • For Garnish (optional):
    • Fresh parsley, chopped
    • Vegan Parmesan cheese, grated
    • Crusty bread, for serving

Instructions

  1. Prepare the Soup Base:
    • In a large pot, heat olive oil over medium heat. Add diced onion and sauté until translucent, about 5 minutes.
    • Stir in minced garlic and cook for another minute until fragrant.
    • Add diced carrots, celery, and red bell pepper to the pot. Cook, stirring occasionally, for 5-7 minutes until vegetables start to soften.
  2. Add Herbs and Broth:
    • Sprinkle dried thyme, rosemary, oregano, and red pepper flakes (if using) over the vegetables. Stir well to combine and cook for another minute to toast the herbs.
    • Pour in vegetable broth, cannellini beans, and diced tomatoes with their juices. Bring to a boil, then reduce heat to low and let simmer, uncovered, for 20-25 minutes to allow flavors to meld.
  3. Add Greens and Adjust Seasoning:
    • Stir in chopped spinach or kale and cook for an additional 5 minutes until greens are wilted.
    • Season with salt and pepper to taste. Adjust the seasoning as needed to suit your preference.
  4. Serve:
    • Ladle the soup into bowls. Garnish with fresh chopped parsley and vegan Parmesan cheese if desired.
    • Serve hot with crusty bread for a complete and satisfying meal.

Nutritional Information (per serving):

  • Calories: 250
  • Total Fat: 7g
    • Saturated Fat: 1g
    • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 780mg
  • Total Carbohydrates: 38g
    • Dietary Fiber: 11g
    • Sugars: 6g
  • Protein: 11g

SmartPoints (WW):

  • Blue: 5 SmartPoints per serving
  • Green: 5 SmartPoints per serving
  • Purple: 5 SmartPoints per serving

Conclusion

Our Vegan Hearty Tuscan White Bean Soup is not only a culinary delight but also a nutritional powerhouse. This recipe showcases how plant-based ingredients can come together to create a hearty and wholesome meal that’s low in smart points, making it suitable for various dietary preferences, including those following WW programs. With each spoonful, you’ll experience the comforting blend of tender beans, vibrant vegetables, and aromatic herbs. Whether enjoyed as a starter or a main course, this soup is sure to warm your soul and leave you satisfied. Embrace the flavors of Tuscany in a bowl with this easy-to-follow recipe and savor the goodness of plant-based eating.