Description

Tuscan White Bean Soup is a hearty, rustic Italian soup made with creamy cannellini beans, fresh vegetables, aromatic herbs, and rich olive oil. Originating from Tuscany, this Mediterranean diet staple is known for its simple ingredients and bold, comforting flavors. It’s a high-protein vegetarian soup that’s budget-friendly, easy to prepare, and perfect for meal prep.

This healthy homemade soup combines white beans, carrots, celery, onions, garlic, kale, and Italian seasoning in a savory vegetable broth. The result is a nourishing, fiber-rich meal that supports heart health and digestive wellness. You can also customize it with turkey sausage, shredded chicken, or keep it fully plant-based for a vegan Tuscan soup option.

Perfect for cold weather dinners, family meals, or healthy lunch recipes, this classic Italian white bean soup is both satisfying and nutrient-dense.

Ingredients

Main Ingredients:

2 tablespoons extra virgin olive oil
1 medium yellow onion, diced
2 medium carrots, sliced
2 celery stalks, chopped
4 cloves garlic, minced
½ teaspoon red pepper flakes (optional)
2 cans (15 oz each) cannellini beans, drained and rinsed
4 cups low-sodium vegetable broth (or chicken broth)
1 cup diced tomatoes (optional for added depth)
1 teaspoon dried oregano
1 teaspoon dried thyme
1 bay leaf
2 cups chopped kale or spinach
Salt and black pepper to taste
Fresh parsley for garnish
Grated Parmesan cheese (optional)

Step-by-Step Instructions

Step 1: Sauté the Aromatics

Heat extra virgin olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add onions, carrots, and celery. Sauté for 5–7 minutes until softened. Add garlic and red pepper flakes, cooking for another 30 seconds until fragrant.

Step 2: Add Beans and Broth

Stir in cannellini beans, diced tomatoes (if using), oregano, thyme, and bay leaf. Pour in vegetable broth and bring to a gentle boil.

Step 3: Simmer

Reduce heat and let the soup simmer uncovered for 20–25 minutes. This allows flavors to develop fully.

Step 4: Blend for Creaminess (Optional)

For a creamier texture, blend 1 cup of the soup and return it to the pot. This creates a naturally creamy soup without heavy cream.

Step 5: Add Greens

Stir in chopped kale or spinach. Simmer for an additional 5 minutes until greens are tender.

Step 6: Season and Serve

Remove bay leaf. Adjust salt and pepper to taste. Garnish with fresh parsley, grated Parmesan, and a drizzle of olive oil.

Serve hot with crusty artisan bread.

Nutrition Benefits

High-fiber meal for digestive health
Plant-based protein source
Rich in antioxidants from vegetables
Heart-healthy olive oil fats
Low-calorie comfort food option

Approximate calories per serving: 250–300 kcal
Protein: 12g
Fiber: 10g

Variations

1. Creamy Tuscan White Bean Soup with Sausage

Add Italian turkey sausage for extra protein and flavor.

2. Vegan White Bean Soup

Use vegetable broth and skip Parmesan cheese.

3. Slow Cooker Version

Cook on low for 6–8 hours for deeper flavor.

4. Instant Pot Version

Pressure cook for 10 minutes with natural release.

Storage & Meal Prep

Refrigerate in airtight container for up to 4 days
Freeze up to 3 months
Reheat gently on stovetop

This soup tastes even better the next day, making it perfect for weekly meal prep ideas.

Frequently Asked Questions (High-CPM SEO Optimized)

1. Is Tuscan White Bean Soup healthy for weight loss?

Yes, this healthy white bean soup recipe is high in fiber and plant-based protein, making it ideal for weight loss meal plans. It keeps you full longer and stabilizes blood sugar levels.

2. What are the best beans for Italian soup recipes?

Cannellini beans are traditional for Tuscan soup recipes, but Great Northern beans or navy beans also work well.

3. Can I make this soup creamy without heavy cream?

Absolutely. Blending a portion of the soup creates a naturally creamy texture without adding dairy, making it a low-calorie soup option.

4. Is white bean soup part of the Mediterranean diet?

Yes. This Mediterranean diet recipe includes olive oil, legumes, and leafy greens, all core components of heart-healthy eating plans.

5. How do you thicken white bean soup naturally?

Blend some beans, mash them with a fork, or simmer uncovered to reduce liquid.

6. Can I use dried beans instead of canned?

Yes. Soak 1 cup dried cannellini beans overnight, then cook before adding to the soup.

7. What protein can I add to increase nutritional value?

Italian sausage, shredded chicken breast, or even plant-based protein crumbles can enhance protein content.

8. Is this soup gluten-free?

Yes, the base recipe is naturally gluten-free. Just ensure your broth is certified gluten-free.

9. What pairs well with Tuscan White Bean Soup?

Garlic bread
Caesar salad
Grilled chicken
Roasted vegetables
Italian red wine

10. Can I freeze white bean soup?

Yes, this freezer-friendly soup stores well for up to 3 months in airtight containers.

Pro Cooking Tips

Use high-quality extra virgin olive oil for authentic flavor.
Add a Parmesan rind while simmering for depth.
Finish with fresh lemon juice for brightness.
Fresh herbs elevate the flavor profile significantly.