White Bean Soup

This White Bean Soup is incredibly creamy, nourishing and so easy to to make. It’s a simple one-pot meal you can throw together in about 30 minutes. Naturally dairy and gluten free!

For more creamy soup recipes, check out my Easy Potato Soup, Vegan Broccoli Cheddar Soup, and Mushroom Soup with Wild Rice while you’re here!

This well-seasoned and extra cozy White Bean Soup is a comfort food game-changer. Protein-packed white beans, Italian seasonings, leafy greens, and a vegetable medley simmer together in a rich and creamy broth, leaving you with an indulgent but surprisingly good-for-you meal. A chunk of crusty bread on the side is a must for dunking!

For another fabulous soup featuring beans, check out my Italian Chickpea Soup.

Why you’ll love this white bean soup

• Nourishing – Protein-packed beans, vitamin-rich greens, and a vegetable medley make this vegan bean soup recipe wholesome and healthy.
• So flavorful – Simple, wholesome ingredients and seasonings give this white bean kale soup recipe layers of gourmet restaurant-quality flavors.
• Perfect for meal prep – Pack the soup into containers and enjoy it as a healthy and protein-rich lunch! You can even freeze the batch, then reheat it whenever a comfort food craving hits.

How to make white bean soup

Heat the oil in a large pot over medium heat. Once hot, add the onions, garlic, carrots, and celery, and cook until soft and fragrant.

Next, stir in the cannellini beans, vegetable broth, tomato paste, Italian seasoning, red chili flakes, black pepper, and salt. Heat the soup to a boil, then lower the heat to simmer.

Transfer some of the soup to a blender and blend until smooth OR use an immersion blender in the pot and blend a few times to create a creamier texture.

Pour the soup back into the pot and thin it with more vegetable broth if needed. Stir in the chopped kale or spinach and simmer until the leaves wilt.

To finish, stir in the lemon juice. Taste the soup and adjust the flavor as desired (more salt and pepper to round out the flavors or red pepper flakes for a balanced heat).

Serve in bowls with grated parmesan cheese sprinkled on top (I like Violife dairy free parmesan) and crusty bread on the side for dunking. Enjoy!

Frequently asked questions

Print

White Bean Soup

This White Bean Soup is incredibly creamy, nourishing and so easy to to make. It’s a simple one-pot meal you can throw together in about 30 minutes. Naturally dairy and gluten free!

Course Soup

Cuisine Italian-inspired

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Total Time 40 minutes minutes

Servings 8 servings

Calories 325kcal

Author Nora Taylor

Ingredients

• 2 tablespoons olive oil
• 1 medium sweet onion finely chopped
• 5 cloves garlic minced
• 2 large carrots peeled and sliced into coins
• 2 stalks celery chopped
• 4 15-ounce cans cannellini beans drained and rinsed
• 4-5 cups vegetable broth
• 1 tablespoon tomato paste
• 1 tablespoon Italian seasoning
• 1/2 teaspoon red chili flakes
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon salt more to taste
• 3 cups chopped kale or baby spinach
• 2 tablespoons lemon juice
• optional shredded parmesan I used Violife

US Customary – Metric

Instructions

• Heat the olive oil in a large pot over medium heat. Add the onions, garlic, carrots and celery. Cook, stirring frequently for about 4-5 minutes.
• Now add the drained and rinsed cannellini beans, vegetable broth, tomato paste, Italian seasoning, red chili flakes, black pepper and salt. Stir well.
• Bring to a boil, then lower heat and simmer for 15 minutes, uncovered.
• Transfer about 2 cups of the soup to a blender and blend until smooth. Transfer the blended soup back to the pot. Alternatively, use an immersion blender and blend a few times to create a creamier texture.
• Stir well. If the soup is too thick, add a bit more broth until it reaches your desired consistency.
• Stir in the chopped kale or spinach and let simmer for a few minutes until wilted (kale will take a few extra minutes to soften).
• Stir in the lemon juice. Taste and add more salt, pepper or red chili flakes as desired.
• Serve warm, perhaps with a side of crusty bread and a sprinkle of parmesan in each bowl. Enjoy!

Notes

1. Add some fresh herbs – Add 1 tablespoon of either fresh chopped rosemary or thyme. You can lower the amount of Italian seasoning if you do this, to maybe 1-2 teaspoons.
2. Optional – Sprinkle some parmesan on top (I use Violife dairy free parmesan).
3. Any white beans will work here – white navy beans, great northern beans, or even garbanzo beans if you want.
4. You can make this thick like a stew or as thin as you like. I prefer it somewhere in the middle, but adjust the broth amount to your own preferences.

 

Nutrition

Serving: 1of 8 servings | Calories: 325kcal | Carbohydrates: 56g | Protein: 18g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 682mg | Potassium: 1261mg | Fiber: 13g | Sugar: 5g | Vitamin A: 5892IU | Vitamin C: 29mg | Calcium: 258mg | Iron: 8mg

Frequently Asked Questions

How can you make the transition to a plant based diet?

It can be daunting to change to a plant-based lifestyle, but with the right knowledge and support it can be an exciting lifestyle shift. These are some helpful tips to help you transition into this type of diet.

1. For optimal macronutrients, vitamins and minerals, structure your meals around whole foods instead of processed foods.
2. You should be able to make meals that are both delicious and suitable for your dietary needs.
3. It is important to create a support system, including friends, family members, and certified medical professionals.
4. You can add excitement to your meal by trying new recipes.
5. Change your lifestyle gradually while still paying attention to your nutritional intake.

By gradually transitioning to a plant-based diet and incorporating these tips into the process, individuals may increase their chances of staying on track with this healthy lifestyle change.

Are plant-based diets more expensive than other diets?

Plant-based diets can be less expensive than other diets. A balanced plant-based diet is possible without spending a lot, depending on how many foods you consume. Rice, beans, eggs, nuts, potatoes and other vegetables can all be inexpensive and provide excellent protein sources at lower prices. Furthermore, with proper meal planning, buying in bulk or taking advantage of sales may help reduce overall food expenses. You don't have to buy individual ingredients. There are many ready-to eat meals made from plant-based foods that will help you reduce your grocery bill.

Are there any athletes or celebrities who advocate a plant-based lifestyle?

There are many celebrities who support a plant diet. These include NBA player Kyrie Irving, Formula 1 World Champion Lewis Hamilton, actress Natalie Portman, singer Meghan Trainor and NFL running back Kenneth Farrow. Each of them have chosen the vegetarian/vegan lifestyle because it was best for them and have had impressive achievements in their respective fields, whether they are athletes or artists. Actress Alicia Silverstone has even written a book on her experiences with the vegan lifestyle called Kind Diet. Novak Djokovic is a professional tennis player. He credits his remarkable habit of eating only organic vegan foods during competitions with his career success. These four professional athletes share some remarkable qualities. They all mention a higher energy level, faster recovery from injury, and better overall health. The success stories demonstrate that plant-based diets can be an effective tool for achieving better athleticism.

Statistics

• According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
• A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)

External Links

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• Weight Loss


• Plant-Based Diets and Omega-3 Fatty acids

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• Effects of Plant Based Diets on Weight Status: a Systematic Review - PMC


• For healthcare professionals, plant-based nutrition: Implementing diet as a primary mode of treatment and prevention of chronic diseases - PMC

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• ScienceDirect: Plant-Based Diets to Improve Personal, Population and Planetary Health

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• What is a plant diet? Should you try it? - Harvard Health

How To

How to navigate social situations with a plant-based lifestyle?

Moving to a plant-based diet requires you to navigate social situations such as dining out with friends. Before you go out to eat, make sure you are aware of the options. You should confirm which restaurant options you are interested in before going.

If the venue is suitable, start a conversation among friends and relatives about your preferences. This will avoid awkward conversations or misunderstandings about your dietary requirements. Trust the chef's judgment when creating vegan dishes. Talk to them if you have questions so they can best understand your needs.

If you are attending parties or events where vegans may not be well-known, make sure you have plenty of healthy snacks and drinks that aren't made from animal products. It is a great way to show your support! As your non-vegan relatives settle into incorporating vegan recipes over time, recognize even the smallest gestures made regarding a plant-based diet: after all, adjusting kitchen habits is an ongoing process.

While it might seem difficult at first to navigate social situations with a vegan diet, it becomes easier over time. It will become second nature over time. Start small and believe in yourself.

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