0 from 9 votes
Tuscan White Bean Soup
Comforting Vegetarian Tuscan White Bean Soup is hearty, delicious and full of savory flavors and is only 170 calories per serving! It's easy to make with tender white beans, fresh veggies, and a touch of herbs.
Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 6 people
Calories: 170 kcal
Course:
Soup , Dinner
Cuisine:
Italian , American
Ingredients
- 2 Tablespoons light olive oil
- 1 small onion finely chopped
- 4-5 garlic cloves chopped
- 2 celery stalks chopped
- 1 carrot chopped
- 1 Tablespoon tomato paste
- 1 teaspoon Italian seasoning or Herbs de Provence
- ½ teaspoon EACH red chili flakes, salt, black pepper
- 2 (15 oz) cans cannellini beans or any white bean
- 1 (32 oz) carton low-sodium vegetable broth
- 2 cups kale or spinach chopped
- Juice of 1 lemon about 2 Tablespoons
Instructions
- Heat the olive oil in a large pot over medium-high heat. Add the onion and cook for 3-4 minutes or until softened. Add the garlic and cook another few seconds then toss in chopped the celery, carrot, tomato paste, and seasoning.
- Sauté for 3-4 minutes then stir in the beans and cook for about a minute or until fully coated in the sauce then add in the vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 12-15 minutes.
- Using an immersion blender, blend part of the soup to add creaminess. Alternatively, blend about ¼ of the soup in a blender then return to the soup.
- Add the chopped kale or spinach to the soup and stir until wilted. (Kale will take a few extra minutes to soften). Lastly, stir in the juice of 1 lemon at the very end.
- Serve this delicious soup with some freshly chopped herbs, grated parmesan, and a side of toasted crusty bread.
Cup of Yum
Nutrition Information
Serving
1serving
Calories
170kcal
(9%)
Carbohydrates
27g
(9%)
Protein
9g
(18%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
532mg
(22%)
Potassium
117mg
(3%)
Fiber
9g
(36%)
Sugar
2g
(4%)
Vitamin A
2450IU
(49%)
Vitamin C
9mg
(10%)
Calcium
119mg
(12%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6people
Amount Per Serving
Calories 170
% Daily Value*
| Serving | 1serving | |
| Calories | 170kcal | 9% |
| Carbohydrates | 27g | 9% |
| Protein | 9g | 18% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 532mg | 22% |
| Potassium | 117mg | 2% |
| Fiber | 9g | 36% |
| Sugar | 2g | 4% |
| Vitamin A | 2450IU | 49% |
| Vitamin C | 9mg | 10% |
| Calcium | 119mg | 12% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.