Blog Nutrition Recipes Homemade White Bean Soup Recipe – How To Make A Delicious Soup From Scratch

Homemade White Bean Soup Recipe – How To Make A Delicious Soup From Scratch

A hearty soup can make the difference between a blah winter night and a cozy one. This white bean soup recipe is not only delicious, but also easy to make. All you need is a pot, some basic ingredients, and about an hour of your time. The result is a comforting bowl of soup that will warm you from the inside out. Comfort aside, this white bean soup is also nutritious. White beans are a good source of fiber and plant-based protein, both of which will help to keep you feeling full and satisfied (3). And, in case you’re wondering, the soup can also be made vegan and gluten-free. Here’s an easy-to-follow recipe; give it a try the next time you’re in the mood for a comforting bowl of goodness.

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Mediterranean White Bean Soup (4)

Inspired by the flavors of the Mediterranean, this white bean soup is both healthy and delicious. It’s perfect for a light lunch or a starter for dinner.

Ingredients:

  • 1 tablespoon olive oil
  • 1 large onion chopped
  • garlic cloves minced
  • 2-3 large carrots chopped
  • 2-3 celery stalks chopped
  • 6 cups vegetable broth
  • 1 teaspoon dried thyme
  • ½ teaspoon oregano
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 3 15-ounces canned white beans drained and rinsed
  • 2 cups baby spinach
  • Fresh parsley finely chopped, for serving
  • Grated parmesan cheese for serving (or vegan parmesan, if desired)

Instructions:

  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, garlic, carrots, and celery. Cook for 5-7 minutes, stirring occasionally, until the vegetables are softened.
  2. Pour in the vegetable broth and add the thyme, oregano, salt, and black pepper. Stir in the white beans.
  3. Bring the soup to a simmer and cook for 10-15 minutes, until the vegetables are tender. Stir in the spinach and cook for 1-2 minutes, until wilted.\To serve, ladle the soup into bowls and top with fresh parsley and grated parmesan cheese.

Calories: 295kcal | Carbohydrates: 52g | Protein: 17g |  Fat: 3g | Saturated Fat: 1g | Sodium: 415mg |  Potassium: 1092mg | Fiber: 12g | Sugar: 3g | Vitamin A: 2650IU | Vitamin C: 5mg | Calcium: 182mg | Iron: 7mg |

See also
Vegan Brownies | How To Make Deliciously Soft And Fudgy Brownies

Read More: The Best Low Cholesterol Soups To Make This Winter

diet

Creamy Vegan White Bean Soup (5

This creamy vegan white bean soup is made with diced potatoes for a bit of heartiness, and it’s flavored with white wine to give it a rich, complex flavor.

Ingredients:

  • 2 cans (28oz – 800 grams) cannellini beans or white beans, drained 
  • 1 medium-size onion, diced
  • 1 celery stalk, diced
  • 1 large carrot, diced
  • 1-2 garlic cloves, diced or pressed
  • 1 cup (7 oz – 200 grams), frozen spinach * (optional)
  • 2 medium-size potatoes, peeled and cut into chunks
  • 1 Tbsp olive oil, plus more for serving
  • 1 Tbsp tomato paste
  • 1/3 cup (80 ml) white wine
  • 1 sprig rosemary (or 1 Tbsp of chopped fresh leaves/1/2 tsp of dried)
  • 2 cups (500 ml) vegetable broth or hot water
  • 1/2 tsp paprika (optional)
  • 1/2 tsp fine salt, plus more to taste
  • 1/8 tsp black pepper, plus more to taste

Ingredients:

  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, garlic, carrots, and celery. Cook for 5-7 minutes, stirring occasionally, until the vegetables are softened.
  2. Add in the garlic and cook for an additional minute. Pour in the white wine and let it simmer until it’s reduced by half.
  3. Add the cannellini beans, diced potatoes, vegetable broth, and tomato paste. Stir in the rosemary and paprika. Season with salt and black pepper to taste.
  4. Bring the soup to a simmer and cook for 15-20 minutes, until the potatoes are tender. Stir in the spinach and cook for 1-2 minutes, until wilted.
  5. To serve, ladle the soup into bowls and top with a drizzle of olive oil. 

Calories: 350kcal | Carbohydrates: 57g | Protein: 19g | Fat: 5g | Saturated Fat: 1g | Sodium: 160mg | Potassium: 1593mg | Fiber: 13g | Sugar: 5g | Vitamin A: 14400IU | Vitamin C: 18mg | Calcium: 238 mg | Iron: 9mg |

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See also
Tasty And Healthy Shrimp Scampi Recipe

white bean soup

Tuscan White Bean Soup (2)

Tuscan recipes are all about simplicity and this Tuscan white bean soup is no different. This one isn’t vegetarian, but the pancetta adds a bit of salty flavor and the rosemary gives it a touch of earthiness. This soup is hearty and filling, but still light enough for a summer day.

Ingredients:

  • 1 pound dried white cannellini beans
  • Good olive oil
  • 4 ounces pancetta, ¼-inch diced (Use bacon if you don’t have pancetta.)
  • 2 cups chopped leeks, white and light green parts (2 leeks)
  • 2 cups chopped yellow onion (2 onions)
  • 2 cups (½-inch) diced carrots, scrubbed (5 carrots)
  • 2 cups (½-inch) diced celery (4 ribs)
  • 2 tablespoons minced garlic (6 cloves)
  • 2 teaspoons minced fresh rosemary
  • 8 to 10 cups chicken stock, preferably homemade
  • 2 bay leaves
  • Kosher salt and freshly ground black pepper
  • Freshly grated Parmesan cheese

Instructions:

  1. The night before you make the soup, place the beans in a large bowl or pot, cover them with cold water by 2 inches, and let them soak overnight. Refrigerate them if your kitchen is warm. 
  2. The next day, drain the beans and discard the soaking water. 
  3. In a large stockpot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the pancetta and cook for 5 to 7 minutes, until crisp. Remove the pancetta with a slotted spoon and set it aside on a paper towel-lined plate.
  4. Add 2 tablespoons of olive oil to the pot. Add the leeks, onions, carrots, celery, garlic, and rosemary. Cook over medium heat for 10 to 12 minutes, until the vegetables are all softened. 
  5. Add the chicken stock, bay leaves, and 1 teaspoon of salt. Bring to a boil, then lower the heat and simmer uncovered for 30 minutes. 
  6. Add the beans and continue cooking until they’re tender, about 30 minutes. Remove the bay leaves. 
  7. If using canned beans, take two cans. 
  8. Using an immersion blender, puree one-half of the beans until it’s completely smooth. Alternatively, use a regular blender, filling the pitcher no more than halfway full. Puree until completely smooth and transfer back to the pot. Add the other half of the whole rinsed, whole beans.
  9. Taste the soup and season with salt and pepper. Serve hot with a drizzle of olive oil and freshly grated Parmesan cheese.
See also
Easy Peel Hard Boiled Eggs - The Healthiest Food For Your Body

Read More: Easy Stuffed Cabbage Soup Recipe For Winter Nights (Or Any Time You Need Comfort Food)

white bean soup

White Bean And Kale Soup (6)

Kale packs a powerful nutritional punch and pairs perfectly with white beans in this hearty and satisfying soup.

Ingredients:

  • 2 tablespoons olive oil
  • 1 small onion chopped
  • 2 (15 ounce) cans cannellini beans drained and rinsed 
  • 4 cups chicken broth (Substitute vegetable broth to make the soup vegetarian or vegan.)
  • 2 cups water
  • 2 cups kale stems removed and torn into 1” pieces (Any hearty, leafy dark green like escarole or chard will do)
  • Salt and freshly ground black pepper

Instructions:

  1. Wash the kale. Remove the thick ribs or stems and tear the kale into bite-sized pieces. 
  2. Heat the olive oil in a large pot over medium heat. Add the onion and cook until softened, about 5 minutes. 
  3. Add the beans, chicken broth, water, and kale. Bring to a simmer and cook until the kale is tender, about 10 minutes.
  4. Season with salt and pepper to taste. Serve hot. 

Ham And Bean Soup (1)

Ham is one of those ingredients that can make any dish taste better. This is especially true when it comes to soup. Ham and bean soup is a classic comfort food that is perfect for a winter day.

Ingredients:

  • 1 tablespoon olive oil
  • 1/2 medium onion chopped finely
  • 1 large carrot peeled & chopped small
  • 3 sticks celery chopped small
  • 4 cloves garlic minced
  • 1/4 teaspoon Italian seasoning
  • 1/2 teaspoon smoked paprika
  • 4 cups chicken broth
  • 2 cups water
  • 2 cups cooked ham chopped (or more to taste)
  • 2 (14 fluid ounce) cans white beans drained
  • Salt & pepper to taste
See also
Detox Vegetable Soup To Jumpstart Your Healthy Eating

Instructions:

  1. Heat the oil in a large pot over medium heat.  Add the onion, carrot, celery, garlic, Italian seasoning, and smoked paprika. Cook until the veggies are softened (about 10 minutes). 
  2. Pour in the chicken broth and water. Stir in the ham and beans. Bring to a boil, reduce heat, and simmer until heated through (about 20 minutes). 
  3. Season with salt and pepper, then serve. Ham can be salty, so be sure to taste before adding extra salt.

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white bean soup

How To Make White Bean Soup Weight-Loss Friendly

When people think of weight-loss friendly foods, salads and dry chicken usually come to mind. But soup can be a great option, too—especially  white bean soup. It has plenty of fiber and protein, which will help you feel full. Here are a few tips for how to make your white bean soup even more weight-loss friendly: 

Use Light Broths For A Base

The broth you choose can make a big difference in the calories and fat content of your soup. For example, using homemade vegetable broth will result in a lower calorie soup than if you used store-bought chicken broth, but any kind of broth-based soup will be lighter than a cream-based one.

If you want to further reduce the calories, use water and bouillon cubes as your base. This will still give you plenty of flavor without all the extra calories. Choose a low-sodium bouillon to keep your soup from being too salty. 

Load Up On Veggies

White bean soup is the perfect opportunity to sneak in some extra veggies. Not only will they add more volume to your soup, but they’ll also give you an extra dose of nutrients. Try adding chopped kale, carrots, or zucchini to your soup. These low-calorie vegetables will help fill you up without adding a lot of calories to your soup. 

See also
Greek Salad Skewers Recipe

Use Lean Proteins

If you want to add some protein to your soup, go for leaner options like skinless chicken breast or tofu. These will add some filling protein without all the extra fat. Other lean protein options include fish, shrimp, and lean cuts of beef. Just be aware of your portion size to avoid adding too many calories.

white bean soup

Limit The Toppings

Sour cream, cheese, and crackers may make your soup more delicious, but they’ll also add a lot of calories. If you want to top off your soup, go for low-calorie options like salsa, green onions, or vinegar. Or, skip the toppings altogether and enjoy the soup as is. 

Avoid Starchy Thickeners

If you want to thicken your soup, resist the urge to add flour or potatoes. These starchy ingredients will increase the calorie and carb content of your soup, which some people trying to lose weight like to avoid. Instead, try pureeing some of the beans to thicken your soup. This will add some extra fiber and protein, too. 

Make A Big Batch

Meal prepping can be part of a successful weight loss strategy. By having healthy meals already prepared, you’re less likely to make unhealthy choices when you’re feeling hungry.

This white bean soup freezes well, so make a big batch and enjoy it throughout the week. Just be sure to portion it out before you freeze it so you don’t end up overeating. 

The Bottom Line

White bean soup is a delicious, hearty, and healthy option for a winter meal. It has plenty of fiber and protein, which will help you feel full and satisfied. And, with a few simple tweaks, you can make this soup even more weight-loss friendly. Knowing this, go ahead and add white bean soup to your weight-loss meal plan—you won’t be disappointed.

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DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Easy Ham and Bean Soup (2021, saltandlavender.com)
  2. Tuscan White Bean Soup (2020, barefootcontessa.com)
  3. Legumes: Health Benefits and Culinary Approaches to Increase Intake (2015, nih.gov)
  4. Mediterranean White Bean Soup (2019, feelgoodfoodie.net)
  5. THE BEST WHITE BEAN SOUP (2019, theclevermeal.com)
  6. White Bean and Kale Soup (2021, culinaryhill.com)
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