Vegan Hearty Tuscan White Bean Soup: A Flavorful and Nutritious Plant-Based Delight
If you’re looking for a heartwarming, healthy, and vegan-friendly meal that’s packed with flavor, our Vegan Hearty Tuscan White Bean Soup is the perfect choice. This delicious soup features tender white beans, vibrant kale, and a rich, creamy broth infused with aromatic herbs and spices. It’s a perfect dish for chilly nights, providing both comfort and nourishment in every spoonful. Whether you’re following a vegan lifestyle, seeking a filling yet low-calorie meal, or just want something cozy and satisfying, this soup is sure to become a favorite in your culinary repertoire.
This recipe combines a variety of plant-based ingredients to deliver a deliciously hearty and creamy texture without the use of dairy or meat. It’s a great option for those on a plant-based or vegan diet, and it can easily be customized based on personal preferences. With a beautiful balance of flavors, including the natural sweetness of carrots, the earthiness of white beans, and the slight bitterness of kale, every bite will leave you wanting more.
Ingredients Needed
- Olive oil or cooking spray (for sautéing)
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 2 medium carrots, peeled and diced
- 2 celery stalks, diced
- 1 can (14.5 oz) diced tomatoes (no added salt)
- 2 cans (15 oz each) white beans (such as cannellini or great northern), drained and rinsed
- 4 cups low-sodium vegetable broth (or any preferred plant-based broth)
- 2 cups kale or spinach, chopped
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- Salt and pepper, to taste
- 1 bay leaf (optional)
- Freshly ground black pepper, for garnish
- 1/4 cup vegan parmesan cheese (optional for garnish)
Why You’ll Love This Vegan Hearty Tuscan White Bean Soup
Not only is this recipe full of wholesome, nutritious ingredients, but it also offers a great balance of flavor and texture. The white beans serve as the heart of the soup, providing a hearty, creamy base that’s rich in protein and fiber. The kale or spinach adds a fresh, vibrant green color along with an extra dose of vitamins and minerals. The combination of herbs like basil, oregano, and thyme adds depth to the flavor profile, creating a satisfying and aromatic soup that’s perfect for any time of year.
Pro Tip: Lowering the Points for Weight Watchers
This recipe is a fantastic option for those following the Weight Watchers program, as it’s naturally low in points and can be made even lighter by using cooking spray instead of olive oil for sautéing. This small change helps cut down on calories and fats, making the soup even more suitable for those tracking their points. Additionally, feel free to reduce the amount of salt or choose a salt-free vegetable broth to lower the sodium content, keeping the dish heart-healthy and weight-conscious.
How to Make the Vegan Hearty Tuscan White Bean Soup
Step 1: Sauté the Vegetables
Start by heating a tablespoon of olive oil or spraying your pot with a light coat of cooking spray over medium heat. Add the finely chopped onion and garlic and sauté them for about 3-5 minutes, until they are soft and aromatic. You’ll notice the pleasant fragrance of the garlic infusing the air as it cooks, setting the foundation for the delicious flavors to come.
Next, add the diced carrots and celery to the pot. Continue sautéing the vegetables for an additional 5-7 minutes, stirring occasionally, until the carrots begin to soften. This step helps to release the natural sweetness in the vegetables, making the soup even more flavorful.
Step 2: Incorporate the Tomatoes and Beans
Once the vegetables have softened, it’s time to add the diced tomatoes and white beans. Stir them into the pot, letting them warm up and blend with the sautéed vegetables. The tomatoes will add a bit of acidity, balancing out the sweetness of the carrots and providing a rich base for the soup. The white beans will begin to absorb the flavors, adding creaminess and a hearty texture to the broth.
Step 3: Add Broth and Seasonings
Pour in the vegetable broth (or your preferred plant-based broth) to create the soup’s liquid base. Add the dried basil, oregano, thyme, salt, and pepper. The herbs will infuse the soup with their aromatic flavors, while the salt and pepper will season the broth to your liking. Stir well to combine all the ingredients, ensuring the spices are evenly distributed throughout the soup.
At this point, you can also add a bay leaf for additional flavor. Bay leaves release subtle, earthy flavors that will enhance the soup’s depth, but make sure to remove the bay leaf before serving.
Step 4: Bring to a Boil
Increase the heat to high and bring the soup to a boil. This step helps the flavors meld together quickly. Once boiling, lower the heat and reduce it to a simmer, allowing the soup to gently cook and the flavors to develop further.
Step 5: Simmer and Let the Flavors Blend
Let the soup simmer for 20-25 minutes. During this time, the beans will soften further, the vegetables will tenderize, and the broth will become rich and flavorful. The extended cooking time also allows the herbs to fully infuse into the soup, creating a perfectly balanced flavor profile.
While the soup simmers, you may notice that the texture thickens slightly as the beans and vegetables release their natural starches into the broth. You can adjust the consistency of the soup by adding a little more broth if you prefer a thinner texture.
Step 6: Add the Greens
Once the soup has simmered and the flavors have melded, it’s time to add the greens. Stir in the chopped kale or spinach and cook for another 3-5 minutes until the greens are wilted and tender. This final step will add a pop of color to the soup, along with a burst of nutrients.
Kale is a great choice for this recipe because of its hearty texture and slightly bitter flavor that complements the sweetness of the carrots and beans. However, spinach is a softer green that will melt into the broth and provide a milder flavor. Both greens are nutrient-dense, so feel free to use whichever you prefer or have on hand.
Step 7: Taste and Adjust Seasonings
Before serving, give the soup a taste and adjust the seasoning as needed. If you feel it needs more flavor, add extra salt, pepper, or herbs. You can also sprinkle in some nutritional yeast for a cheesy flavor if you’re looking for an extra umami punch.
Step 8: Serve and Garnish
Ladle the soup into bowls and garnish with freshly ground black pepper and a sprinkle of vegan parmesan cheese, if desired. A few crunchy croutons or a slice of crusty bread on the side can make this soup even more satisfying.
Nutritional Information
This Vegan Hearty Tuscan White Bean Soup is a powerhouse of nutrients. It’s packed with fiber, protein, and essential vitamins, making it a well-rounded meal that will keep you full and energized. Here’s a breakdown of the nutrition for a single serving (based on 6 servings total):
- Calories: 200-250 kcal per serving
- Protein: 10g
- Carbohydrates: 35g
- Fiber: 10g
- Fat: 3g
- Sodium: 500mg (using low-sodium broth)
- Sugar: 5g (naturally occurring from vegetables)
- Vitamins and Minerals: High in Vitamin A, Vitamin C, iron, calcium, and potassium.
Note: Nutritional values will vary depending on the specific brands of ingredients used and the exact serving size.
Helpful Tips for Making the Perfect Vegan Hearty Tuscan White Bean Soup
- Storage: This soup can be made in large batches and stored in an airtight container for up to 4 days in the refrigerator. It also freezes well for up to 3 months. To reheat, simply warm it on the stovetop, adding more broth if needed to thin it out.
- Customization: Feel free to make this recipe your own by adding other vegetables like zucchini, bell peppers, or potatoes. You can also swap out the kale or spinach for other leafy greens like collard greens or Swiss chard, depending on your preference.
- Flavor Boost: If you like a little heat, add a pinch of red pepper flakes or a splash of hot sauce to give the soup a spicy kick. For a smoky flavor, try adding a teaspoon of smoked paprika.
- Serve it with: Pair the soup with a fresh green salad, a slice of whole grain bread, or a vegan grilled cheese for a well-rounded, satisfying meal.
Conclusion
Our Vegan Hearty Tuscan White Bean Soup is a flavorful and filling plant-based option that’s perfect for any occasion. With simple ingredients and straightforward steps, this recipe brings together the best of fresh vegetables, beans, and herbs to create a hearty and nourishing meal. Whether you’re a seasoned vegan or simply looking to incorporate more plant-based meals into your diet, this soup is an excellent choice that will satisfy your taste buds and keep you feeling full and energized.
With its customizable ingredients and easy preparation, this recipe is sure to become a staple in your kitchen.