Healthy White Bean Soup

Healthy white bean soup in a bowl with fresh herbs and vegetables

Why Make This Healthy White Bean Soup

Healthy White Bean Soup is a delightful, nourishing bowl of comfort. It’s perfect for chilly evenings when you crave something warm and satisfying. Packed with fiber-rich cannellini beans and fresh vegetables, this soup is not only delicious but also offers numerous health benefits. The creamy texture, coupled with the hearty flavors of garlic, onion, and Italian herbs, makes each spoonful a treat. Plus, it’s incredibly easy to prepare, making it an ideal choice for busy weeknights or meal prepping for the week ahead.

How to Make Healthy White Bean Soup

Creating the perfect Healthy White Bean Soup is straightforward and requires just one pot. This method is not only convenient but also allows the flavors to meld beautifully. You’ll sauté the vegetables to bring out their natural sweetness, then combine everything for a rich, hearty finish. It’s a recipe that encourages you to make it your own by adjusting seasonings or adding your favorite greens.

Ingredients:

  • 2 tablespoons olive oil
  • 1 yellow onion, diced
  • 3 garlic cloves, minced
  • 2 carrots, sliced
  • 2 celery stalks, chopped
  • 2 tablespoons tomato paste
  • 3 cups cooked cannellini beans (or two 15-ounce cans, drained and rinsed)
  • 6 cups vegetable broth
  • 2 cups chopped kale
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
  • Grated parmesan cheese for serving (optional)

Directions:

  1. In a large pot, heat olive oil over medium heat. Add diced onion, sliced carrots, and chopped celery. Sauté for 5–7 minutes until softened.
  2. Stir in minced garlic and cook for another minute.
  3. Add tomato paste, cooking for 2 minutes while stirring. Sprinkle in Italian seasoning, salt, and pepper.
  4. Pour in vegetable broth and add cannellini beans. Bring to a boil, then reduce heat and simmer for 20 minutes.
  5. Stir in chopped kale and let it cook for 5–7 more minutes until tender.
  6. Taste and adjust seasonings as needed. Top with parmesan cheese if using. Serve hot.

Nutritional Information

Per serving (1 cup):

  • Calories: 220
  • Total Fat: 6g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 480mg
  • Total Carbohydrates: 34g
  • Dietary Fiber: 10g
  • Sugars: 4g
  • Protein: 10g

How to Serve Healthy White Bean Soup

Serving Healthy White Bean Soup is easy! Ladle it into warm bowls and top each serving with freshly grated parmesan cheese for an extra layer of flavor. This soup pairs wonderfully with crusty bread or a simple green salad for a rounded meal. Consider setting the table with some rustic breadsticks or garlic bread for dipping, enhancing the entire experience.

How to Store Healthy White Bean Soup

You can store any leftover soup in an airtight container in the refrigerator for up to 4 days. If you want to keep it longer, consider freezing it. Portion into freezer-safe containers, allowing some space at the top to account for expansion, and freeze for up to 3 months. When you’re ready to enjoy it again, simply thaw in the refrigerator overnight and reheat on the stove.

Expert Tips for Perfect Healthy White Bean Soup

  • Sauté the vegetables until they are just tender; this step builds flavor.
  • For an extra kick, add a pinch of red pepper flakes when sautéing the garlic.
  • If you prefer a smoother soup, use an immersion blender to puree some of the soup.
  • Feel free to experiment with different beans; navy beans or chickpeas also work well.
  • Adding a splash of lemon juice at the end brightens the flavor beautifully.

Delicious Variations

  • Spicy Version: Add diced jalapeños or a pinch of cayenne pepper while cooking for a spicy kick.
  • Herbed Version: Try adding fresh herbs like rosemary or thyme for a fragrant twist.
  • Pasta: Toss in small pasta shapes like ditalini for a heartier soup.
  • Vegan Option: Omit the parmesan cheese or replace it with a vegan cheese alternative.

Frequently Asked Questions

  • Can I use frozen vegetables instead of fresh?
    Yes, frozen vegetables can be used. They’re convenient and can save time, but adjust cooking times as needed since they may cook quicker.

  • How can I make this soup thicker?
    If you prefer a thicker consistency, you can mash a portion of the beans or add a potato cut into cubes while the soup is simmering.

  • Is it possible to make this soup in advance?
    Absolutely! This soup tastes even better the next day, as the flavors have more time to develop. It’s a great make-ahead meal!

Conclusion

Healthy White Bean Soup is not just a meal; it’s an experience filled with warmth and nourishment. Its blend of wholesome ingredients makes it a fantastic choice for any occasion, whether you’re serving it for a family dinner or meal prepping for a busy week. Don’t hesitate to try this recipe and make it your own! Once you enjoy a bowl of this comforting soup, you’ll want to share it with friends and family. Happy cooking, and we’d love to hear your thoughts on this recipe!

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