⭐ Hearty Tuscan White Bean Soup
Rustic • Comforting • Mediterranean • Protein-Rich
🥣 Ingredients (4–6 servings)
Base & Aromatics
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2 tbsp extra-virgin olive oil
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1 large onion, finely chopped
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3 cloves garlic, minced
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2 medium carrots, diced
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2 celery stalks, diced
Beans & Vegetables
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2 cans (15 oz each) white beans (cannellini or great northern), drained & rinsed
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1 can (14 oz) diced tomatoes
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3 cups vegetable broth (or chicken broth)
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2 cups water
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2 cups chopped kale or spinach
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1 medium potato, diced (optional for extra heartiness)
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1 small zucchini, diced (optional)
Mediterranean Herbs & Seasoning
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1 tsp dried oregano
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1 tsp dried basil
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½ tsp thyme
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½ tsp paprika
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¼ tsp chili flakes (optional)
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1 bay leaf
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Salt & black pepper to taste
Creamy Tuscan Touch (optional but recommended)
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¼ cup grated Parmesan
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Juice of ½ lemon
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2 tbsp nutritional yeast (adds depth + protein)
For Serving
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Drizzle of olive oil
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Extra Parmesan
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Fresh parsley or basil
👩🍳 Instructions
1. Sauté the Aromatics
Heat olive oil in a large pot over medium heat.
Add onion, garlic, carrots, and celery.
Cook 5–6 minutes until soft and fragrant.
2. Build the Soup Base
Add:
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beans
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diced tomatoes
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broth
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water
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potato (if using)
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all dried herbs
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bay leaf
Stir and bring to a simmer.
Cook 15 minutes or until veggies are tender.
3. Blend for Creaminess (Tuscan secret!)
Remove 1 cup of the soup (mostly beans + broth), blend, then pour back in.
This makes the soup naturally creamy without cream.
4. Add Greens & Zucchini
Stir in kale/spinach and zucchini.
Simmer another 5–7 minutes until wilted.
5. Add Finishing Touches
Turn off heat and stir in:
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Parmesan
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lemon juice
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nutritional yeast
Taste and adjust salt/pepper.
🍲 Nutrition (per serving)
Approximate (without potato):
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Calories: 240
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Protein: 14–17g
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Fiber: 10g+
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Clean Mediterranean fats from EVOO
🌿 Mediterranean Tips & Variations
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Add ½ tsp rosemary for a deeper Tuscan flavor.
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Stir in cooked chicken breast or turkey sausage for high-protein version.
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Add 1 cup whole-wheat pasta or orzo for a heartier minestrone-style soup.
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Serve with warm crusty bread or garlic bruschetta.
