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Italian White Bean Soup
Italian white bean soup is ready in about 15 minutes and is perfect for lunch or dinner! Hearty and filling, this soup is naturally vegan, gluten free and dairy free and great for meal prep or freezer prep. The ultimate comfort food, this Tuscan white bean soup is packed with flavor thanks to the addition of pesto!
Start by chopping the onions, garlic and kale. Be sure to remove the thick stem from the kale before chopping.
Rinse and drain the white beans.
Preheat a large pot over medium heat. Once hot, spray with olive oil or avocado oil spray and add the chopped onions.
Cook the onions for 2-3 minutes then add the garlic. Cook 1 more minute.
While onions are cooking, mash 1 can of white beans with a fork (or you can blend them with 1 cup of vegetable broth with a blender or in a food processor).
After garlic has cooked with onions for 1 minute, add 1/2 cup vegetable broth and scrape the bottom of the pot.
Add the rest of the ingredients except the kale. Turn heat to high and bring to a boil.
Once boiling, add the chopped kale to the pot and turn off heat.
Notes
Top tips
Mashing the white beans helps to create a thick, creamy soup without any cream or milk. You can also blend the beans with about 1 cup vegetable broth.
Double or triple the recipe easily. It freezes well and would be great for meal prep as it's even better the next day.
Use fresh homemade pesto or store bought.
Be sure to remove the thick stems from the kale, they are bitter and will not cook down quickly in the soup.
Other additions
Veggies: Can add carrots and celery
Starch: Add in a box of pasta (add about 4 cups of water to the recipe and boil the pasta in the soup), cooked rice, quinoa, potatoes or sweet potatoes (boil the potatoes for 15 minutes before adding the pesto)
Protein: Add in shredded chicken or cooked shrimp for a boost in protein
Spice: Add crushed red pepper flakes or a few dashes of hot sauce to the soup.
Storing leftoversFridge: Store any leftover soup in an airtight container in the fridge for up to 5 days.Freezer: Store leftovers in the freezer for up to 3 months. I like to freeze the soup in individual portions using Soupercubes. Once frozen, you can pop the soup out of the cube and transfer it to a freezer safe bag . Be sure to label your soup with the name, date and use by date.
Nutrition Information
Nutrition Facts
Amount per Serving
Calories
340
Fat
12
g
Carbohydrates
45
g
Fiber
10
g
Sugar
7
g
Protein
15
g
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.
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