Description
This Italian White Bean Soup is a quick, cozy, and comforting vegan recipe. Packed with plant-based protein and fiber, it features tender white beans, vibrant spinach, and flavorful Italian herbs in a light, oil-free broth. Perfect for a nutritious and budget-friendly meal that’s both gluten-free and dairy-free.
Ingredients
Vegetables and Aromatics
- 1 large onion, chopped (about 1.5 cups)
- 1 cup chopped peeled carrots (about 2 large carrots)
- 1 large stalk celery, chopped (about 2/3 cup)
- 3 cups packed spinach leaves
- 1/4 cup (60 mL) water (for sautéing)
Seasonings
- 2 teaspoons dried Italian herb seasoning
- 2 teaspoons garlic powder
- 3/4 teaspoon fine sea salt, more or less to taste
- 1/4 teaspoon ground black pepper, more or less to taste
Liquids and Beans
- 6 cups (1.5 L) water
- 3 (15-oz/425 g) cans white beans, rinsed and drained (or 3.5 cups/780 g homemade cooked white beans)
Instructions
- Sauté Vegetables: In a large soup pan, bring the 1/4 cup water to a boil over medium-high heat. Add the chopped onion, carrots, and celery. Cook and stir for 7 to 8 minutes until the vegetables are softened, creating a flavorful base for the soup.
- Add Seasonings: Stir in the dried Italian herbs, garlic powder, salt, and pepper. Cook and stir for an additional 1 minute to allow the spices to release their aromas and deepen the flavor.
- Add Beans and Water: Pour in 6 cups of water and add all but 1 cup of the rinsed white beans to the pot. Reserve 1 cup of beans separately.
- Mash Reserved Beans: Mash the reserved 1 cup of white beans until mostly smooth and stir them back into the soup. This adds body and creaminess without oil.
- Simmer the Soup: Bring the soup to a boil, then reduce the heat and simmer uncovered for 15 to 20 minutes to meld the flavors and thicken the soup slightly.
- Add Spinach: Stir in the spinach leaves and cook for 1 to 2 minutes until wilted, adding fresh color and nutrients.
- Adjust Seasoning and Serve: Taste the soup and adjust seasonings as desired. Serve hot, optionally garnished with your choice of vegan Parmesan, fresh herbs, or a splash of lemon juice for brightness.
Notes
- Storage: Store cooled leftover soup in an airtight container in the refrigerator for up to 3 days or freeze for up to 6 months.
- Bean Variety: Any white beans such as navy, cannellini, or Great Northern beans work well. For homemade cooked beans, use about 3.5 cups drained.
- Fresh Garlic Substitute: If preferred, use 4 teaspoons minced fresh garlic instead of garlic powder; add it along with the herbs during step 2.
- Optional Finishes: Add a splash of lemon juice or vinegar to brighten flavors, a tablespoon of tomato paste for depth (stir in before adding spinach), or 1 can (14.5 oz) petite-diced tomatoes during the last 5 minutes of simmering.
- Sprinkles: Optional toppings include vegan Parmesan cheese, chopped fresh parsley or basil, or thinly sliced green onions.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
