Creamy Tuscan White Bean Soup (Vegan)
User Reviews
5
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Prep Time
15 mins
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Cook Time
20 mins
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Total Time
35 mins
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Servings
6 servings
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Calories
254 kcal
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Course
Soup
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Cuisine
Italian-American Fussion
Creamy Tuscan White Bean Soup (Vegan)
Description
This vegan soup begins by sautéing onion, celery, and carrot in olive oil or broth, then adding garlic and herbs including thyme, parsley, oregano, and optional red pepper flakes for gentle warmth. Flour is added to create a roux that thickens the soup when combined with non-dairy milk. The liquid base includes vegetable broth, water, and diced red potato, which simmers until tender.
Once the potato softens, rinsed cannellini beans and chopped kale are added and cooked further to meld flavors. A splash of lemon juice brightens the soup at the end, balancing the creamy, mellow beans and earthy kale. Optional liquid smoke can be included to add depth and a subtle smoky note.
This soup works well as a main course or a substantial starter, featuring soft potatoes and tender greens in a creamy yet dairy-free broth. The recipe allows flexibility to omit flour for a thinner broth-like consistency. It stores well refrigerated or frozen with gradual reheating returning the flavors smoothly.
Use a freezer-safe container for storing leftovers, leaving headspace for expansion. Reheat gently on the stove after thawing overnight in the fridge. Omitting oil can reduce fat content by sautéing vegetables in broth or water instead.
Ingredients
- 2 Tablespoons olive oil Omit for oil-free; use broth or water as needed during saute, optional
- 1 large yellow onion chopped
- 3 ribs of celery chopped
- 1 large carrot diced
- 5 cloves garlic minced
- 1 teaspoon thyme dried
- 1 teaspoon parsley dried
- ½ teaspoon oregano dried
- ½ teaspoon red pepper flakes optional
- black pepper to taste
- 1 teaspoon salt fine sea salt
- 3 Tablespoons all-purpose flour Sub white whole-wheat for a whole-grain option. For GF omit or sub rice or garbanzo flour
- 1 cup non-dairy milk I used soy, plain, unsweetened
- 1 cup water
- 4 cups vegetable broth
- 1 large potato red, chopped
- 2 (15 oz) cans cannellini beans rinsed and drained, about 3.5 cups cooked beans
- 1 bunch kale lacinato, stems removed, chopped
- ⅛ to ¼ teaspoon liquid smoke optional
- ¼ cup lemon fresh juice, about 1 large lemon
Instructions
- Preheat a soup pot over medium heat. Add the oil, if using. Saute the onion for 2 to 3 minutes or until barely translucent. Add the celery and carrot, and cook for another 2 to 3 minutes.
- Add the garlic, thyme, parsley, oregano, red pepper, black pepper, and salt. Stirring frequently, cook for about 1 minute. Sprinkle flour into the pot, and stir to distribute.
- Add the milk, and whisk to dissolve the flour. Bring to a simmer, and cook until thickened, about 3 minutes.
- Add the water, broth, and potato. Simmer until the potato is barely fork tender, about 5 minutes. Add beans, kale, and liquid smoke, if using, and simmer for about 5 more minutes or until potatoes are tender.
- Remove from heat, and stir in lemon juice. Taste and adjust seasonings as desired. The soup will continue to thicken as it rests.
Notes
- Omit flour for a brothy rather than creamy texture.
- Store refrigerated leftovers up to 5 days or freeze up to 1 month in a freezer-safe container leaving room for expansion.
- Thaw frozen soup overnight in the refrigerator before reheating gently on the stovetop.
- Use olive oil to sauté, or substitute broth or water to make oil-free.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 254 kcal
% Daily Value*
| Calories | 254kcal | 13% |
| Carbohydrates | 43g | 14% |
| Protein | 12g | 24% |
| Fat | 5g | 8% |
| Cholesterol | 0mg | 0% |
| Fiber | 11g | 44% |
| Sugar | 5g | 10% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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