White Bean Soup
User Reviews
4.7
30 reviews
Excellent
White Bean Soup
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This Mediterranean white bean soup is the perfect vegetarian meal that's packed with plant-based protein and tons of flavor. It's creamy, comforting and easy to make in one pot!
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Ingredients
- 1 Tablespoon olive oil
- 1 yellow onion minced
- 2-3 large carrots diced, about 1 cup
- 2 celery ribs diced, about ½ cup
- 4 cloves garlic minced
- 1 ½ teaspoon sea salt
- ½ teaspoon ground black pepper
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- ½ teaspoon dried basil
- 2 Tablespoons white wine vinegar
- 3 oz cans cannellini beans or great northern beans drained and rinsed
- 4 cups low sodium veggie broth
- 2 Tablespoons low sodium tamari
- 2-3 cups kale spinach or swiss chard
- ¼ cup fresh parsley
- grated parmesan for serving
Instructions
- Blend 1 can of the drained beans with 1 cup broth. Set aside.
- Add oil to a dutch oven or large pot over medium heat. Add onions, carrot, celery, garlic and salt and saute for 7-8 minutes until veggies soften and become fragrant.
- Season with pepper, dried oregano, thyme and basil. Stir to combine and saute for 1-2 more minutes. Deglaze the pan with white wine vinegar.
- Add blended beans, remaining beans and veggie broth. Bring to a boil then reduce heat and simmer for 20-30 minutes until soup starts to thicken.
- Add tamari, greens and fresh parsley and simmer for 5 more minutes until the greens wilt.
- Serve warm topped with parmesan cheese and crusty bread.
Notes
- Storage: Let the soup cool completely and store in an airtight container in the fridge for up to 5 days. For freezing, place in an airtight container or freezer bag and freeze for up to 3 months. Reheat on the stovetop or microwave, adding water or broth if needed to adjust the consistency.
- Substitutions: For a rich, umami flavor, you can swap tamari with soy sauce or coconut aminos. Just be sure to use a low-sodium option to avoid making the soup too salty. If you're using regular tamari, consider reducing the amount of added salt.
Nutrition Information
Show Details
Serving
1/4 recipe (w/o parmesan)
Calories
350kcal
(18%)
Carbohydrates
60g
(20%)
Protein
21g
(42%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Monounsaturated Fat
2g
Sodium
767mg
(32%)
Potassium
1321mg
(38%)
Fiber
24g
(96%)
Sugar
3g
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 350 kcal
% Daily Value*
| Serving | 1/4 recipe (w/o parmesan) | |
| Calories | 350kcal | 18% |
| Carbohydrates | 60g | 20% |
| Protein | 21g | 42% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 767mg | 32% |
| Potassium | 1321mg | 28% |
| Fiber | 24g | 96% |
| Sugar | 3g | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
30 reviews
Excellent
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