this Tuscan White Bean Soup An easy and delicious vegan soup recipe that comes together in less than 30 minutes or cooked in the crockpot! It’s made with white cannellini beans, lentils, vegetables, and rainbow chard for a delicious soup. Creamy and full of flavor! You’ll love this vegan Tuscan white bean soup.
There is nothing more comforting than a warm bowl of soup on a chilly afternoon or evening. Tuscan White Bean Soup tastes hearty, like a stew filled with white beans, lentils and vegetables in a delicious, creamy broth. Choose to cook this vegan Tuscan white bean soup on the stovetop, or use a crockpot and go and come home to prepare it for dinner.
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Protein and fiber
Despite consuming protein from a variety of plant sources, people transitioning to a plant-based diet are always concerned about protein. However, most people don’t eat enough fiber. This Tuscan white bean soup has 12 grams of fiber and 13 grams of protein. So, if you are looking for an incredible tasting soup with lots of fiber and protein, this soup is for you!
Ingredients for Tuscan White Bean Soup
- Brown Lentils: I cased the brown dry lentils, rinsed and picked them up to remove any debris.
- Cannellini Beans: Cannellini beans are surprisingly nutritious. They are fat free and a great source of fiber, folate, iron and magnesium. A ¼ cup serving contains 11 grams of protein! Adding nutritious foods like dried cannellini beans can help control blood sugar levels.
- Lemon: I like to use fresh lemon juice whenever possible; This ingredient is added at the end of cooking, not combined with other ingredients.
- Rainbow Chart: Although the whole plant is edible, I remove the stems and use the greens in soups. Chard is a superfood and one of the healthiest vegetables on planet earth. One hundred grams of chard will give you three times the daily requirement of vitamin K. You’ll get more than 20% of your daily doses of vitamins C and A.
- Carrots: Carrots added to the soup add a slight sweetness that offsets the bitterness of the greens.
- Yellow Onion: Yellow onions are rich in antioxidants compared to other varieties. Yellow onions can contain about 11 times more antioxidants than white onions. Cooking can significantly reduce the levels of some antioxidants.
- Garlic: I love fresh garlic cloves with soups and stews.
- Bailiff: Basically, bay leaves add flavor to a soup or stew, and the tea-like (oh-so-slightly menthol) aroma helps lighten a hearty dish, so it’s less likely to bother you after a big meal. Bay leaves shine even more if you’re making a homemade broth or stock.
- Vegetable Broth: I buy a lot of organic vegetable broth from Costco because I use it so often.
- Salt Pepper: the taste
Soup variations
For a creamier, thicker soup, include these additional ingredients:
- Chopped Fire-Roasted Tomatoes: The flame roasted tomatoes add an extra dimension of flavor and make the soup more stewy.
- Nutrition Facts: The addition of nutritional yeast makes the broth thick and cheesy, more like a stew than a soup.
Substitute Tuscan white bean soup ingredients
- For a quick 15-minute soup option on the stovetop, use precooked lentils. Trader Joe’s sells cooked, steamed brown lentils in their produce section. Or try canned brown lentils, drained.
- Use white navy beans, great northern beans, or lima beans (butter beans).
- If you don’t have fresh lemon juice, use bottled lemon juice.
- Choose kale, Swiss chard or another hearty green instead of rainbow chard.
- Any type of root vegetable, such as parsnips, replaces carrots in this vegan Tuscan white bean soup.
- White onion is often substituted for yellow onion in recipes.
- A clove of fresh garlic is equal to ¼ teaspoon of granulated garlic powder. The same conversion applies to dehydrated or freeze-dried garlic or even minced refrigerated garlic.
- Yondu A great way to replace vegetable broth when mixed with water.
How to Make Vegan Tuscan White Bean Soup
As many of you know, I love my crockpot. I like to be old fashioned and add ingredients to a crockpot and walk away. But you can make this delicious soup quickly on the stovetop in 15 or 30 minutes.
Quick directions
- Combine vegetable broth, white beans, onion and carrot, nutritional yeast (if using), tomatoes (if using), garlic, bay leaf, salt, and pepper in a 5-6 quart crockpot.
- Cover and cook on low for 6 hours until the lentils are tender.
- Then, just before serving, stir in rainbow chard and lemon juice. Stir, cover and allow the chard to dry.
- Change: If using cooked lentils instead of dried lentils, reduce the cooking time by 4 hours.
- Do not forget to remove the bay leaf before serving.
Stove top direction
- Saute onion and garlic in a large soup pot over medium-high heat.
- Add carrots, dried lentils, white beans, nutritional yeast (if using), tomatoes (if using), and a bay leaf.
- Add the vegetable broth and bring to a boil.
- Cover and reduce heat to low.
- Simmer for 25 minutes.
- Add chard and lemon juice; shake shake
- Change: If using pre-cooked lentils, follow the same instructions, but cut the cooking time by 15 minutes.
- Remove bay leaves before serving.
Serving advice
This vegan Tuscan white bean soup recipe is great with an Italian chopped salad and crusty bread. Or try a Panzanella salad! Try not to lick the bowl.
Recipe FAQs
I used nutritional yeast for a cheesy flavor. However, there are other options. In a separate bowl, dissolve a teaspoon or two of cornstarch or all-purpose flour in a small amount of cold water. Add the slurry to the bubbling soup. The soup should be thick. Add more cornstarch or flour until the soup reaches your desired consistency.
Cannellini beans may be labeled as white kidney beans or Italian kidney beans, adding to the confusion. However, what remains constant is that cannellini beans are large and have a traditional kidney bean shape perfect for that cozy fall chili. Additionally, they have a nuttier, earthier flavor.
Sometimes the soup needs to be simmered longer to reach the perfect consistency. Check whether the vegetables are tender, and then taste the broth. If the soup tastes a little watery, give it more time. If the broth is well seasoned and flavorful, use one of the methods below.
advice
- Dice vegetables in uniform sizes to promote even cooking. I use a vegetable chopper, Which saves time in the kitchen.
- For a thinner soup, add more vegetable broth.
- If you prefer a thicker soup, try a variation by adding nutritional yeast and canned flame-roasted tomatoes.
- Add fresh tomatoes if desired.
- Vegan Tuscan White Bean Soup stays fresh, refrigerated, for up to 5 days.
- I recommend freezing soup in soup cubes for up to three months. Thaw in the refrigerator overnight and reheat in a pan or microwave.
- Serve with crusty bread.
This vegan Tuscan white bean soup recipe is a hearty, healthy bowl of comfort. Try not to lick the bowl!
Try this vegan soup recipe
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📖 Recipe
Tuscan White Bean Soup
this Tuscan White Bean Soup An easy and delicious vegan soup recipe that comes together in less than 30 minutes or cooked in the crockpot! It’s made with white cannellini beans, lentils, vegetables, and rainbow chard for a delicious soup. Creamy and full of flavor! You’ll love this vegan Tuscan white bean soup.
material
Optional extras
instructions
Crockpot method
Add lentils, beans, onion, garlic, bay leaf, vegetable broth, nutritional yeast (if using), and canned roasted tomatoes (if using) to a 5-6 quart crock pot base.
Cover and cook on low for 6 hours until the lentils are tender.
Add chopped rainbow chard and lemon juice.
Stir and cover again to dry the chard.
The stovetop method
In a soup pot over medium-high heat, saute garlic and onion until onion is translucent.
Add the chopped carrots and stir into the onion/garlic mixture.
Add the lentils, beans, bay leaves, vegetable broth, nutritional yeast (if using), and canned flame-roasted tomatoes (if using).
Stir and bring to a boil.
Cover and cook for 25 minutes until the lentils are tender.
Add the chard and lemon juice.
Stir the chard into the hot soup until wilted.
Comment
- Dice vegetables in uniform sizes to promote even cooking. I use a vegetable chopper, Which saves time in the kitchen.
- For a thinner soup, add more vegetable broth.
- If you prefer a thicker soup, try a variation by adding nutritional yeast and canned flame-roasted tomatoes.
- Add fresh tomatoes if desired.
- Vegan Tuscan White Bean Soup stays fresh, refrigerated, for up to 5 days.
- I recommend freezing soup in soup cubes for up to three months. Thaw in the refrigerator overnight and reheat in a pan or microwave.
- Serve with crusty bread.
nutrition
Worship: 6gCalories: 50kcalSugars: 11gProtein: 12gFat: 0.3gSaturated Fat: 0.02gPolyunsaturated Fats: 0.05gMonounsaturated fats: 0.01gSodium: 400mgPotassium: 209mgFiber: 13gSugar: 4gVitamin A: 3987IUVitamin C: 13mgCalcium: 20mgIron: 0.5mg
Oh! My name is Kathy, I am a retired high school English teacher and vegetarian and blogger. My entire blog is completely plant-based vegetarian. I truly believe that what we eat and how we live determines our health and the preservation of our planet! 🙂
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