Vegan Tuscan White Bean Soup (One-Pot)
If you are after a very tasty Vegan dish that is easy to prepare you will love this Tuscan white bean soup recipe. It is prepared all in one pot, a Dutch oven, for optimum convenience.
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Vegan Tuscan White Bean Soup Recipe
Quick and easy bean soup with Meditrainian flavors that will satisfy the pickiest of eaters.
Consider adding pasta to make it a fuller meal – delicious…
What Are the Ingredients for Vegan Tuscan White Bean Soup
1 cup cannellini beans
4 cup vegetable stock
1/2 cup carrot, diced
1/2 cup celery, diced
2 cloves garlic, minced
1 cup potatoes, diced
2 tbsp olive oil
Sea salt to taste
1 tbsp parsley, chopped, to serve
3 tbsp tomato puree
1 white onion, sliced
1 red chili, paste
1/2 tsp chili flakes
1 tbsp dried thyme
1/2 tsp dried oregano
How Do You Make White Bean Soup From Scratch
In a Dutch oven add the olive oil and heat over low to medium heat on a cooktop.
Add the carrot, potato, garlic, onion, and beans.
Stir for 4 minutes. Add the sea salt, tomato puree, thyme, oregano, red chili paste, and stir for 2 minutes.
Pour in the vegetable stock.
Cover with a Dutch oven lid and bring to a simmer.
Cook for 40 minutes.
Stir a couple of times to make sure the soup does not stick to the bottom of the Dutch oven.
This could happen if the Dutch oven is too hot.
Add the chili flakes and parsley on top. Serve hot.
For variation add spinach or kale. Add a tin of crushed tomatoes.
For a creamier texture blend a tin of white beans with 1 cup of stock and mix through to heat before serving.
A serving variation – sprinkle with cashew parmesan.
Is White Bean Soup Good for You?
So you want to know if white bean soup is good for you! You will be pleased to know that the answer is YES!
What is good for us can be confusing. Be assured that white beans fall into the category of being a great food to eat.
Here are just some of the benefits of eating white beans.
White beans contain protein, fiber, minerals, micronutrients (that include folate, magnesium, vitamin B6, vitamin B1 (thiamin)) antioxidants, iron, potassium, and magnesium.
White beans are low on the glycemic index and are also a great substitute for potatoes.
White beans contain 242 calories for 170 grams or 1 cup of beans.
How Many Calories Are in Tuscan White Bean Soup?
Calories will vary depending upon the ingredients contained within the soup. You should consider the calorie count to be anywhere from 200 to 300 calories per serve.
Related read how to thicken vegan recipes
Can You Freeze Tuscan Bean Soup?
Into meal prepping and want to know if you can freeze Tuscan bean soup? You will be pleased to know that you can freeze bean soup. Bean and lentils freeze as does their soup base of pure’ or broth.
So get prepping and double your soup ingredients.
Learn Can You Freeze Homemade Soup? Tips: Freezing & Defrosting
How Long Should I Soak White Beans?
Have you wondered how long you actually need to soak white beans before they are ready to be cooked?
Using a large glass bowl cover beans totally with 3 inches of water above the bean line. Leave for 8 hours at room temperature. Then rinse well before use.
Vegan Tuscan White Bean Soup - One-Pot
Flavorsome vegetable-packed Tuscan white bean soup
Ingredients
- 1 cup tinned cannellini beans
- 4 cup vegetable stock
- 1/2 cup carrot, diced
- 1/2 cup celery, diced
- 2 cloves garlic, minced
- 1 cup potatoes, diced
- 2 tbsp olive oil
- Sea salt to taste
- 1 tbsp parsley, chopped, to serve
- 3 tbsp tomato puree
- 1 white onion, sliced
- 1 red chili, paste
- 1/2 tsp chili flakes
- 1 tbsp dried thyme
- 1/2 tsp dried oregano
Instructions
In a Dutch oven add the olive oil and heat over low to medium heat on a cooktop.
Add the carrot, potato, garlic, onion, and beans.
Stir for 4 minutes. Add the sea salt, tomato puree, thyme, oregano, red chili paste, and stir for 2 minutes.
Pour in the vegetable stock.
Cover with Dutch oven lid and bring to the simmer.
Cook for 40 minutes.
Stir a couple of times to make sure the soup does not stick to the bottom of the Dutch oven. (This could happen if the Dutch oven it too hot)
Add the chili flakes and parsley on top. Serve hot.
Notes
For variation add spinach or kale. Add a tin of crushed tomatoes.
For a creamier texture blend a tin of white beans with 1 cup of stock and mix through to heat before serving.
A serving variation - sprinkle with cashew parmesan.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 219
Nutritional details are calculated from the ingredients used in this recipe. You should calculate nutritional values based on ingredients you have access to.
To Finish – Vegan Tuscan White Bean Soup (One-Pot)
So there you have it a delicious white bean soup recipe as well as the knowledge that white beans are easy to prepare can be frozen and are nutritious.
Recommended Recipes
- Vegan Creamy Green Soup
- Vegan Cauliflower Mushroom Soup
- 15 Ways to Thicken Vegan Recipes | Go Dairy Free
At Ovenspot I am committed to bringing you quick and easy recipe ideas, using fresh ingredients, that are prepared “all-in-one-pot”.
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