Tuscan White Bean Soup
Not only is this Tuscan White Bean Soup totally whole food plant-based, but it’s naturally gluten-free, and soul-warming! It is so simple, but flavorful, and it’s hard to not go back for one ladel-full after another! You can make it in either a slow cooker/crockpot, Instant Pot, or on the stove.
The Nutritional Perks
Have you heard of the Daily Dozen? It’s a list of the most nutrient-dense foods we should strive to consume every day to prevent disease and have a long life. It’s fun to track how many you eat, every once in a while, and see how you’re doing in your lifestyle. Children also love the sense of accomplishment from checking boxes off. Whereas diet culture says what NOT to eat, this list is all about what TO eat, which is very refreshing! By eating this soup, you get to check off three boxes: beans, greens, and other vegetables.
The kale and white beans in this zesty soup are the nutritional stars: they contain ample iron and fiber, and the kale is a great source of vitamin C and K and calcium. You get a lot of micronutrients in few calories here, which is the key to good health over all! Health = nutrition/calories. You want a high number on top!
How to Prepare Tuscan White Bean Soup (It’s easy!)
I have three cooking methods described in the recipe card: stove top, Instant Pot, or Crock Pot. That way, whether you have 30 minutes or 4 hours, there’s a cooking method just right for you. For the slow cooker method, you simply put the ingredients in, leave it alone for 2-4 hours, and then add the beans, kale, and finishing touches before digging in.
Honestly, even though I love slow cooker recipes when I’m organized, most of the time I forget to get dinner going far enough in advance and I use the stove top method the most often.
Most of the ingredient list is spices. Since we’re using canned beans here, it’s just a little chopping and then your soup is mostly done! It’s amazing how such simple recipes can be some of the very best ones.
How to Serve
During these cold and windy final months of winter, this is the ideal meal for a cozy evening at home. It’s also ideal for freezing and warming up for a quick and healthy lunch any time of year. I’ve been loving Souper Cubes for freezing individual portions that I can thaw out on the counter, in a pot on the stove, or in the microwave in less time than a whole batch.
For a fiber-packed, nourishing meal to take to someone or serve your family or guests, make this pot of soup and pair it with a crisp green salad and fresh loaf of bread. It’s a healthy, plant-based meal that doesn’t feel weird, or scream “vegan.”
Here are a few of my other favorite soup recipes:
Tuscan White Bean Soup
Ingredients
- 1 medium onion, diced
- 1 tsp minced garlic
- 3 carrots, peeled and sliced
- 4 stalks celery, sliced
- 1 tsp dried rosemary
- 1 tsp dried sage
- 1 tsp dried thyme
- 1 tsp dried oregano
- 1 tsp dried basil
- 1/2 tsp red pepper flakes
- 6 cups low-sodium vegetable broth
- 14-oz can diced tomatoes (blend first if you don't like tomato chunks)
- 2 14-oz cans white beans (or 3 cups cooked white beans)
- 4 cups chopped kale, tough stems removed
Add after cooking:
- juice of 1 lemon (add the zest of the lemon, too, if you have a zester!)
- 1 tablespoon miso paste, whisked into 1/2 cup water
- scoop of basil pesto (optional)
Instructions
Stove Top Instructions
- Saute the onion, celery, and carrots in a large pot. When the bottom of the pot starts to brown, add a little bit of water to de-glaze the pan (this means steam off the browned parts and add moisture).
- Add the garlic and all the spices, and stir in. Then add the tomatoes and vegetable broth. Bring to a simmer and let cook about 10-15 minutes until the carrots are just barely tender, not mushy.
- Add the beans and kale and let simmer about 10 more minutes, heating the beans and letting the kale slightly cook. Remove from heat and stir in the lemon juice and miso water. This adds acid and saltiness which brightens the flavor. Add more salt, pepper, or red pepper flakes as desired, to taste, and enjoy!
Instant Pot Instructions
- Set the Instant Pot to the Saute funcion for 5 minutes. Add the onion, celery, and carrots. When the bottom of the pot starts to brown, add a little bit of water to de-glaze the pan (this means steam off the browned parts and add moisture).
- Add the garlic and all the spices, and stir in. Then add the tomatoes, vegetable broth, and beans. Set the Instant Pot to high pressure for 5 minutes. It will take about 10 minutes for the pot to arrive to pressure, then the 5 minute count-down begins.
- Once it beeps, flip the valve for a quick release. Letting it sit can make the vegetables too mushy.
- Stir in the kale, lemon juice, and miso mixed with water. This adds acid and saltiness which brightens the flavor. Let it sit and cool for 5-10 minutes, allowing the kale to soften in the hot soup. Add more salt, pepper, or red pepper flakes as desired, to taste, and enjoy!
Slow Cooker Instructions
- Into the slow cooker, combine all the ingredients except the kale, beans, lemon juice and miso. Cover and cook on low for 6-8 hours or high for 4-5 hours. Slow cookers are very inconsistent, so times may vary.
- Once the carrots are soft and soup is very fragrant, add the beans and kale. Stir well and let the kale soften for 5-10 minutes. Stir in the lemon juice, and miso mixed with water. This adds acid and saltiness which brightens the flavor. Add more salt, pepper, or red pepper flakes as desired, to taste, and enjoy!
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Oh this was delicious! Made with what I had on hand so I left out of carrots and subbed spinach for kale and skipped the miso paste. Yummy !!