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Creamy Tuscan White Bean Soup (Vegan)

Filled with colorful veggies, herbs, potatoes, and white beans, this Tuscan bean soup makes a deliciously comforting meal. Vegan and nut-free with oil-free, gluten-free, and WFPB options.

Prep Time
15 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 6 servings
Calories: 254 kcal
Course: Soup
Cuisine: Italian-American Fussion

Ingredients

  • 2 Tablespoons olive oil, optional Omit for oil-free; use broth or water as needed during saute.
  • 1 large yellow onion, chopped
  • 3 ribs of celery, chopped
  • 1 large carrot, diced
  • 5 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried parsley
  • ½ teaspoon dried oregano
  • ½ teaspoon red pepper flakes, optional
  • black pepper, to taste
  • 1 teaspoon fine sea salt
  • 3 Tablespoons all-purpose flour *See Notes Sub white whole-wheat for a whole-grain option. For GF omit or sub rice or garbanzo flour.
  • 1 cup plain unsweetened non-dairy milk I used soy.
  • 1 cup water
  • 4 cups vegetable broth
  • 1 large red potato, chopped
  • 2 (15 oz) cans cannellini beans, rinsed and drained (about 3.5 cups cooked beans)
  • 1 bunch lacinato kale, stems removed, chopped
  • ⅛ to ¼ teaspoon liquid smoke, optional
  • ¼ cup fresh lemon juice (about 1 large lemon)

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. Add the milk, and whisk to dissolve the flour. Bring to a simmer, and cook until thickened, about 3 minutes.
  4. 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.
  5. Remove from heat, and stir in lemon juice. Taste and adjust seasonings as desired. The soup will continue to thicken as it rests.

Notes

  • *If you prefer a brothy soup, simply omit the flour.
  • Store leftover soup in the refrigerator for up to 5 days, or freeze for up to 1 month. To freeze, select a freezer-safe container and make sure not to fill it too full. The soup will expand in the freezer. Thaw in the refrigerator overnight and reheat on the stovetop.

Nutrition Information

Calories 254kcal (13%) Carbohydrates 43g (14%) Protein 12g (24%) Fat 5g (8%) Cholesterol 0mg (0%) Fiber 11g (44%) Sugar 5g (10%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 254

% 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.