This rustic, comforting soup is inspired by the simple, wholesome flavors of Tuscany. Creamy white beans, garlic, herbs, olive oil, and vegetables simmer together into a nourishing, protein-packed meal. It’s hearty enough for dinner yet light enough for a healthy Mediterranean lifestyle.
This style of bean soup is often associated with traditional Tuscan cooking and similar to the classic Italian bean soup known as Ribollita — though this version is simpler and more weeknight-friendly.
Perfect for:
- Weight-loss friendly meals
- Plant-based eating
- High-fiber, high-protein comfort food
- Meal prep
Ingredients (Serves 4–6)
- 2 cans (15 oz each) white beans (cannellini or great northern), drained & rinsed
- 1 small onion, diced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 tbsp tomato paste
- 4 cups vegetable broth
- 1 cup crushed tomatoes
- 1 tsp dried oregano
- ½ tsp dried thyme
- ¼ tsp red pepper flakes (optional)
- 2 cups fresh spinach or kale
- 2 tbsp extra virgin olive oil
- Salt & black pepper to taste
- Juice of ½ lemon (optional but brightens flavor)
Instructions
- Sauté the Base
Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook 5–7 minutes until softened. Add garlic and cook 30 seconds. - Build Flavor
Stir in tomato paste, oregano, thyme, and chili flakes. Cook 1 minute. - Simmer
Add beans, crushed tomatoes, and broth. Bring to a gentle boil, then reduce heat and simmer 15–20 minutes. - Creamy Texture (Optional)
Blend 1 cup of the soup and return it to the pot for a thicker, creamier consistency without cream. - Finish
Stir in spinach or kale and cook 2–3 minutes until wilted. Season with salt, pepper, and lemon juice. - Serve
Drizzle with a little extra olive oil and sprinkle fresh parsley if desired.
Nutrition Benefits (Approx. per serving)
- High in plant protein
- Rich in fiber
- Low in saturated fat
- Naturally gluten-free
Q & A
Q: Can I add protein?
Yes! Add shredded chicken or turkey sausage for a non-vegetarian version.
Q: Can I make this in a slow cooker?
Absolutely. Add everything except spinach and cook on low 6–7 hours. Stir in spinach at the end.
Q: How long does it keep?
Up to 4–5 days refrigerated. It tastes even better the next day.
Q: Can I freeze it?
Yes, freeze up to 3 months. Thaw and reheat gently.
Q: How can I make it creamier without dairy?
Blend part of the beans or add 1–2 tbsp tahini.