Craving a cozy, nourishing meal that’s ready in a flash? Look no further! This 20-Minute Tuscan White Bean and Spinach Soup is your new weeknight hero. It’s a rustic, hearty soup that comes together with simple pantry staples, delivering a bowlful of comfort without the fuss. The creamy cannellini beans, vibrant spinach, and fragrant Italian herbs create a symphony of flavors that tastes like it simmered for hours. Let’s get cooking!
Ingredients
• 1 cup / 130g peeled baby carrots, coarsely chopped
• 1/3 cup / 50g chopped onion
• 3 tbsp / 45 ml olive oil, divided
• 4 cups / 950 ml vegetable broth
• 2 15-oz / 425g cans cannellini beans, rinsed and drained
• 2 to 3 tsp dried Italian seasoning, crushed
• 5 oz / 140g fresh baby spinach
• Freshly cracked black pepper, to taste
• Soft cracker bread (lavosh), for serving (optional)
Instructions
1. In a large saucepan or Dutch oven, heat 1 tablespoon of the olive oil over medium-high heat. Add the chopped carrots and onion, and sauté for 3 minutes until they begin to soften and become fragrant.
2. Pour in the vegetable broth, add the rinsed beans and the crushed Italian seasoning. Bring the mixture to a boil, then reduce the heat to maintain a steady simmer. Cook, uncovered, for 8 minutes, stirring occasionally.
3. Gently press a potato masher or the back of a fork into the soup a few times to slightly mash some of the beans. This creates a wonderfully creamy texture.
4. While the soup simmers, heat the remaining 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the entire package of baby spinach and toss continuously with tongs for 1-2 minutes, just until it’s perfectly wilted. Remove from the heat immediately to retain its vibrant green color.
5. To serve, ladle the hot soup into bowls. Top each serving with a generous portion of the wilted spinach, a sprinkle of freshly cracked black pepper, and serve alongside soft cracker bread for dipping, if desired.
Nutritional Information
• Per Serving: 254 calories, 11 g total fat (1 g saturated fat), 0 mg cholesterol, 1,269 mg sodium, 38 g carbohydrates, 12 g fiber, 14 g protein.
Pro Tips
• For an even creamier soup, remove 1 cup of the soup before mashing, blend it until smooth, then stir it back into the pot.
• A squeeze of fresh lemon juice stirred in just before serving will brighten all the flavors beautifully.
• Elevate your soup with garnishes like red pepper flakes for heat, a drizzle of high-quality extra virgin olive oil, or a sprinkle of vegan parmesan cheese.
• Feel free to add other quick-cooking vegetables like chopped celery or zucchini along with the carrots and onion for extra nutrients and texture.
FAQ
Q: Is this white bean soup a good source of plant-based protein
A: Yes, this soup is an excellent source of plant-based protein, with approximately 14 grams per serving. The cannellini beans are a protein powerhouse, making this a hearty and satisfying meal for a vegetarian diet.
Q: Can I make this Tuscan white bean soup vegan
A: Absolutely! This recipe is naturally vegan as written. It uses olive oil, vegetable broth, and all plant-based ingredients. For a cheesy garnish, you can use a sprinkle of your favorite vegan parmesan cheese as suggested in the pro tips.
Q: What other beans can I use instead of cannellini
A: If you don’t have cannellini beans, you can easily substitute them with other white beans like Great Northern or navy beans. Chickpeas (garbanzo beans) would also work well, though they will provide a slightly different, nuttier flavor and firmer texture.
Q: How do I store and reheat this vegetarian bean soup
A: Store leftover soup in an airtight container in the refrigerator for up to 4 days. The soup will thicken as it cools. Reheat gently on the stovetop or in the microwave, adding a splash of vegetable broth or water to reach your desired consistency. For best results, add the wilted spinach just before serving.
