Introduction to Tuscan White Bean Soup
What is Tuscan White Bean Soup?
Tuscan white bean soup is a cozy, heartwarming dish that celebrates the flavors of Italy while being incredibly easy to prepare. This one-pot wonder combines tender cannellini beans with a medley of fresh vegetables, herbs, and spices. Each spoonful is not only delicious but also packed with nutrients, making it a fantastic choice for anyone looking to enjoy a wholesome meal.
Originally hailing from Tuscany, this soup has become a staple in many homes due to its simplicity and versatility. You can whip it up in just under an hour, and because it’s vegan and gluten-free, it caters to a variety of dietary preferences. Imagine savoring creamy beans alongside the richness of sautéed onions, garlic, and tender kale—an experience that’s both comforting and nourishing.
What’s great about this Tuscan white bean soup recipe is that it’s perfect for meal prep! You can make a big batch and enjoy it throughout the week, either on its own or with some rustic gluten-free bread for dipping. So, let’s dive into this flavorful journey that’s bound to warm your soul!
Ingredients for Tuscan White Bean Soup
When it comes to creating a comforting bowl of Tuscan white bean soup, having the right ingredients on hand makes all the difference. Here’s what you need:
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Cannellini Beans: Three 15-ounce cans will add a hearty protein punch and creamy texture to your soup. Make sure to drain and rinse them to remove excess sodium.
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Fresh Vegetables: Start with a finely chopped yellow onion, four cloves of minced garlic, two large carrots (peeled and chopped), and one stalk of diced celery. These foundational veggies provide robust flavor and essential nutrients.
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Olive Oil: Use two tablespoons to sauté your vegetables, enhancing both taste and nutrition.
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Kale: Two cups of chopped kale not only add vibrant color but also boost the soup’s antioxidants.
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Broth: Depending on your desired consistency, have 2.5 to 4 cups of vegetable or chicken broth ready to enrich the soup.
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Seasonings: Don’t forget about the tomato paste, salt, black pepper, red pepper flakes, Italian seasoning, bay leaves, thyme, and oregano to infuse your soup with typical Tuscan flavors.
Are you excited to get cooking? Let’s dive into the next steps for creating this delicious dish!
Preparing Tuscan White Bean Soup
Making a delicious Tuscan white bean soup is a delightful experience that fills your kitchen with warmth and rich aromas. This one-pot, vegetarian wonder is not only simple to prepare but is also perfect for meal prep. Let’s dive into the process step by step, ensuring you capture all the flavors that make this dish truly special.
Sauté the Base Ingredients
To kick things off, grab a large pot or Dutch oven and drizzle in about two tablespoons of olive oil. Once the oil is shimmering, toss in a finely chopped yellow onion. Sauté it over medium heat until it becomes translucent and just begins to brown—this usually takes about 5 minutes. Don't rush this step; that slight browning builds the foundation of flavor for your Tuscan white bean soup.
Add Vegetables and Aromatics
Next, stir in four minced cloves of garlic, one diced stalk of celery, and two large, chopped carrots. Sauté these together for an additional 10 minutes, allowing the veggies to soften and develop a bit of color. The smell will be heavenly! At this stage, you might want to check out this guide on vegetable sautéing to perfect your technique.
Incorporate Broth and Beans
Now, it’s time to breathe in even more flavor. Add about 2½ to 4 cups of vegetable broth, depending on how thick you prefer your soup. Stir in three cans of drained and rinsed cannellini beans, a tablespoon of tomato paste, and your spices: salt, black pepper, red pepper flakes for a kick, Italian seasoning, two bay leaves, dried thyme, and oregano. Bring this beautiful mixture to a boil, then cover and reduce the heat to let it simmer for about 15 minutes.
Blend for Creaminess
After the soup has simmered, discard the bay leaves and carefully transfer about 2½ to 3 cups of the soup into a blender. Blend until smooth for that delightful creaminess that makes the texture so comforting. If it feels a bit too thick after blending, just add a splash more of broth to reach your desired consistency.
Final Simmer with Kale
The last step adds a pop of color and nutrient goodness to your Tuscan white bean soup. Stir in two cups of finely chopped kale and let it simmer for another few minutes, just until the kale wilts. Taste your creation and adjust the flavors—maybe a bit more salt, pepper, or even a squeeze of lemon juice to brighten things up! Enjoy this nourishing soup as-is or with some crusty bread for dipping.
This dish not only warms the soul but also makes for a wonderfully healthy meal choice!
Variations on Tuscan White Bean Soup
Add Texture with Additions Like Spinach or Barley
Transform your Tuscan white bean soup by adding hearty additions! Consider tossing in a handful of fresh spinach or some cooked barley for a delightful texture. Spinach wilts beautifully, enhancing nutrition without overwhelming the flavor. If you’re after a more substantial meal, barley offers a nutty taste that pairs well with the beans. You can also try adding diced potatoes for an unexpected twist or some zucchini the last few minutes of cooking for extra veggies.
Experiment with Flavor Swaps Using Herbs
Elevate the flavor of your Tuscan white bean soup by experimenting with different herbs. While the classic recipe calls for thyme and oregano, you could swap in rosemary or sage for a distinctly earthy profile. If you're feeling adventurous, fresh basil or parsley can brighten the dish. Remember, the key to a great soup is layering flavors, so taste as you go! For an extra kick, consider adding a splash of lemon juice just before serving—it truly lifts the dish. Want a deeper dive on herbs? Check out this guide on using fresh herbs in cooking.
Cooking Tips and Notes for Tuscan White Bean Soup
Making Tuscan white bean soup is simple, but a few tips can elevate your dish. First, consider using freshly chopped herbs instead of dried for a burst of flavor; fresh thyme and oregano work wonders!
Remember, the secret to a delightful soup is in the broth. Start with 2 ½ cups and adjust to achieve your preferred thickness. Don’t shy away from experimenting! If you like your soup with a kick, add more red pepper flakes.
Also, this soup freezes beautifully! Portion out leftovers to enjoy later. Pair it with crusty gluten-free bread for a complete meal—perfect for busy weeknights. Enjoy!
Serving suggestions for Tuscan White Bean Soup
When you're ready to enjoy your Tuscan White Bean Soup, consider enhancing your meal with a few thoughtful pairings. Here are some delicious ways to serve it:
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Rustic Bread: A slice of crusty, gluten-free bread is perfect for dipping. It will soak up the flavors beautifully.
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Salad: Pair your soup with a fresh side salad. A simple arugula salad dressed with lemon vinaigrette would balance the heartiness of the soup.
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Toppings: Feel free to get creative with toppings! Some grated parmesan, a sprinkle of fresh herbs, or a drizzle of balsamic glaze can elevate each bowl.
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Protein Boost: For those looking for extra protein, consider adding shredded chicken ham or crispy turkey bacon on top, making it even more satisfying.
These serving suggestions not only complement the Tuscan White Bean Soup but also turn your dish into a wholesome meal sure to impress!
Time details for Tuscan White Bean Soup
Preparation time
Getting started on your Tuscan white bean soup is a breeze! It typically takes about 20 minutes to chop your vegetables and gather all the delicious ingredients. This is the perfect opportunity to sip on some herbal tea while you prep!
Cooking time
Once those veggies are ready, you'll want to spend about 30 minutes cooking everything together. This allows the flavors to meld beautifully and gives the soup the heartiness you crave.
Total time
In just 50 minutes, you’ll have a delightful, hearty Tuscan white bean soup that warms your heart and soul. It’s also a fantastic meal prep option! Want to make it even easier? Consider using pre-chopped ingredients to cut down on your prep time. Now, who’s ready to dig in?
Nutritional Information for Tuscan White Bean Soup
When preparing delicious Tuscan white bean soup, it's essential to know what you're nourishing your body with. This hearty soup not only warms your soul but also provides incredible nutrition. Here's a quick breakdown of its nutritional profile:
Calories
A serving of Tuscan white bean soup packs approximately 221 calories, making it a satisfying yet light option for any meal.
Protein
With about 15 grams of protein per bowl, this soup is an excellent choice for those looking to boost their protein intake while enjoying a plant-based meal.
Fiber
Each serving contains around 14 grams of fiber, promoting healthy digestion and keeping you full for longer. Incorporating fiber-rich foods like beans into your diet can support overall health.
Enjoying this Tuscan White Bean Soup not only delights the palate but also rewards your body with essential nutrients! For more details on the health benefits of beans, check out resources from the Harvard T.H. Chan School of Public Health to understand why they're a staple of healthy diets.
FAQs about Tuscan White Bean Soup
Can I freeze Tuscan White Bean Soup?
Absolutely! This soup is perfect for freezing. Just let it cool completely before transferring it to an airtight container. It will last in the freezer for about 3 months. When you're ready to enjoy it again, simply thaw it overnight in the fridge and reheat it on the stove or in the microwave.
What can I serve with Tuscan White Bean Soup?
Pair your Tuscan white bean soup with some rustic gluten-free bread for dipping. A fresh green salad or a simple side of roasted vegetables can also complement the flavors beautifully. If you’re in the mood for a little indulgence, consider adding some turkey bacon on the side!
Is this soup suitable for meal prep?
Definitely! This soup is fantastic for meal prep since it stores well and tastes even better the next day. Make a big batch and portion it out for grab-and-go lunches throughout the week. Just be sure to store any extra toppings separately to keep everything fresh. For more meal prep ideas, check out this guide on meal prepping for busy professionals.
Conclusion on Tuscan White Bean Soup
In conclusion, this Tuscan white bean soup is not only a hearty meal but also a fantastic option for meal prep. With its rich flavors and wholesome ingredients, it’s perfect for any occasion. Pair it with crusty gluten-free bread for a delightful experience. Enjoy every comforting spoonful!
Tuscan White Bean Soup
Equipment
- large pot
- Dutch oven
- blender
Ingredients
Beans and Vegetables
- 3 15 ounce cans cannellini beans drained and rinsed
- 1 yellow onion finely chopped
- 4 cloves garlic minced
- 2 tablespoons olive oil
- 2 large carrots peeled and chopped
- 1 stalk celery diced
- ⅓ cup white wine I used pinot grigio
- 2 cups chopped kale stems removed, finely chopped
- 2 ½ - 4 cups vegetable or chicken broth see notes
- 1 tablespoon tomato paste
- 1 teaspoon salt or to taste
- ¼ teaspoon black pepper or to taste
- ¼ teaspoon red pepper flakes omit if you don't like spice
- ¼ Italian seasoning
- 2 bay leaves
- 1 teaspoon dried thyme
- ½ teaspoon dried oregano
Instructions
Cooking Instructions
- Saute the finely chopped onion in a large pot or dutch oven with the oil.
- Once it starts to brown slightly, add in the garlic, celery and carrot. Saute an additional 10 or so minutes to let the veggies soften and brown slightly.
- Add in the white wine and saute until most of the liquid has evaporated, about 5 minutes.
- Add in all remaining ingredients except for the kale, and stir well.
- Bring to a boil, then cover and reduce heat to low. Let simmer for 15 minutes.
- Discard the bay leaves, then transfer about 2 ½ - 3 cups worth of the soup to a blender. Blend until smooth.
- Transfer back to the pot and stir well to combine.
- Add in the chopped kale and let simmer for a few minutes to allow the kale to wilt. Taste and adjust flavors as desired.
- Serve warm as is or with a hearty bread on the side.
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