Tuscan White Bean Soup: Hearty, Vegan, and One-Pot Delicious

Tuscan White Bean Soup is a wholesome, nutrient-packed, and comforting meal perfect for any day of the week. This one-pot soup is vegan, gluten-free, and full of plant-based protein, making it ideal for meal prep or cozy dinners. With creamy cannellini beans, tender vegetables, aromatic herbs, and a touch of white wine, this soup delivers authentic Tuscan flavor without hours in the kitchen. Pair it with rustic gluten-free bread for dipping, and you have a complete, healthy, and satisfying meal.

Why You’ll Love This Soup

This Tuscan White Bean Soup stands out for its balance of nutrition, flavor, and convenience. It’s naturally high in protein and fiber thanks to cannellini beans and vegetables. The combination of sautéed onions, carrots, celery, and garlic forms a rich flavor base, while herbs like thyme, oregano, and bay leaves bring authentic Italian aroma. Blending part of the soup creates a creamy texture without using any cream, keeping it light and healthy.

Key benefits:

• Vegan and gluten-free
• High in protein and fiber
• Perfect for meal prep
• Ready in just 50 minutes

---

Ingredients for Tuscan White Bean Soup

• 3 (15-ounce) cans cannellini beans, drained and rinsed
• 1 yellow onion, finely chopped
• 4 cloves garlic, minced
• 2 tablespoons olive oil
• 2 large carrots, peeled and chopped
• 1 stalk celery, diced
• 1/3 cup white wine (optional, Pinot Grigio recommended)
• 2 cups chopped kale, stems removed
• 2 ½ – 4 cups vegetable or chicken broth (see notes)
• 1 tablespoon tomato paste
• 1 teaspoon salt (or to taste)
• ¼ teaspoon black pepper (or to taste)
• ¼ teaspoon red pepper flakes (optional)
• ¼ teaspoon Italian seasoning
• 2 bay leaves
• 1 teaspoon dried thyme
• ½ teaspoon dried oregano

These ingredients combine to create a satisfying, nutrient-dense soup that can be customized for thicker or thinner consistency.

---

Step-by-Step Instructions

1. Sauté onions and vegetables: In a large pot or Dutch oven, heat olive oil over medium heat. Add finely chopped onion and cook until slightly browned. Add garlic, celery, and carrots, sautéing 10 more minutes until the vegetables soften and brown lightly. The browning adds depth of flavor.
2. Add white wine: Pour in the white wine and sauté until most of the liquid evaporates, about 5 minutes. This step adds a subtle acidity and complexity to the soup.
3. Combine remaining ingredients: Add cannellini beans, tomato paste, salt, pepper, red pepper flakes, Italian seasoning, bay leaves, thyme, oregano, and broth (start with 2 ½ cups). Stir to combine.
4. Simmer the soup: Bring to a boil, then cover and reduce heat to low. Let simmer for 15 minutes to allow flavors to meld.
5. Blend for creaminess: Remove bay leaves. Transfer 2 ½ – 3 cups of the soup to a blender and puree until smooth. Return the blended soup to the pot. Add more broth if needed for desired consistency.
6. Add kale: Stir in chopped kale and simmer a few more minutes until wilted. Adjust seasoning with additional salt, pepper, and a squeeze of lemon juice if desired.
7. Serve: Ladle into bowls and enjoy warm, optionally with rustic bread on the side.

---

Tips for the Perfect Soup

• Broth amount: Use less for a thicker stew-like soup or more for a lighter, classic soup consistency. Starting with 2 ½ cups allows you to thin it later if needed.
• White wine: Optional but recommended for richer flavor.
• Meal prep: This soup stores well in the fridge for 3–4 days and freezes beautifully for longer storage.
• Enhancements: Garnish with fresh herbs, a drizzle of olive oil, or a sprinkle of nutritional yeast for added flavor.

---

Nutritional Benefits

This Tuscan White Bean Soup is a healthy, well-rounded meal:

• Calories: 221 kcal per serving
• Protein: 15g from cannellini beans
• Carbohydrates: 25g, high in fiber (14g)
• Fat: 5g, including 1g saturated fat
• Potassium: 198mg
• Sugar: 1g

It’s low in fat, high in plant-based protein, and loaded with vitamins and minerals, making it ideal for a healthy lifestyle.

---

Serving Suggestions

Serve this soup warm with rustic bread, optionally gluten-free, or a side salad for a complete meal. Pair with a crisp white wine like Pinot Grigio for a classic Tuscan-inspired dinner.

---

Conclusion

Tuscan White Bean Soup is quick, easy, and packed with flavor. It’s vegan, gluten-free, and perfect for meal prep or cozy dinners. With simple ingredients and one pot, you can create a rich and creamy soup without cream, ready in under an hour. This recipe is perfect for anyone looking for a hearty, nutritious, and satisfying soup that’s simple to make but tastes gourmet.

Print