White Bean Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
54%
White Bean Soup
30 min.
4
328kcal

Suggestions


If you're looking for a comforting and nutritious dish to warm your soul, look no further than this delightful White Bean Soup. Perfect for chilly evenings or as a light starter for a dinner party, this recipe is both satisfying and incredibly simple to prepare. In just 30 minutes, you can whip up a hearty meal that serves four, making it an ideal choice for families or gatherings.

This vegan and gluten-free soup is packed with protein and fiber thanks to the creamy cannellini beans that serve as the star of the show. The combination of fresh vegetables—including carrots, celery, and tomatoes—adds a wonderful depth of flavor while also providing a dose of essential nutrients. The infusion of garlic, thyme, and a touch of olive oil not only enhances the taste but also fills your kitchen with a tantalizing aroma that will have everyone asking for seconds.

Whether enjoyed as a stand-alone dish or paired with your favorite crusty bread, this soup is versatile enough to fit into any meal plan. Plus, it's a fantastic choice for anyone looking to incorporate more plant-based meals into their diet without sacrificing flavor. So grab your pots and pans, and let’s get cooking!

Ingredients

  •  bay leaf 
  • cups & cannellini beans canned rinsed drained
  •  carrots finely chopped
  •  celery finely chopped
  • Teaspoon thyme leaves or dried fresh
  • Cloves garlic finely chopped
  • Tablespoons olive oil 
  •  onion finely chopped
  • servings salt and pepper black as needed freshly ground
  •  tomatoes crushed peeled finely chopped (Alternatively You Can Use Â)
  •  to 4 cups vegetable stock/water 

Equipment

  • food processor
  • sauce pan
  • blender

Directions

  1. Heat the oil in a saucepan.
  2. Add bay leaf, onion and cook.
  3. Add the carrot and celery and cook until they are soft.
  4. Add crused tomatoes, garlic, and thyme to the sauce pan. Cook it for another 5 minutes.Meanwhile puree 1 cup of the beans either in a food processor or a blender adding little water.Now add this puree, remaining 2 cups of beans and the vegetable stock to the sauce pan.Simmer for another 10 minutes.That’s it.
  5. Serve with your favorite bread.

Nutrition Facts

Calories328kcal
Protein12.3%
Fat48.11%
Carbs39.59%

Properties

Glycemic Index
81.71
Glycemic Load
8.08
Inflammation Score
-9
Nutrition Score
14.811304315277%

Flavonoids

Apigenin
0.06mg
Luteolin
0.28mg
Isorhamnetin
1.38mg
Kaempferol
0.22mg
Myricetin
0.04mg
Quercetin
5.64mg

Nutrients percent of daily need

Calories:328.48kcal
16.42%
Fat:17.98g
27.66%
Saturated Fat:2.54g
15.87%
Carbohydrates:33.29g
11.1%
Net Carbohydrates:25.78g
9.38%
Sugar:2.35g
2.61%
Cholesterol:0mg
0%
Sodium:23.8mg
1.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.35g
20.69%
Vitamin A:2581.9IU
51.64%
Manganese:0.8mg
39.98%
Fiber:7.5g
30.01%
Vitamin E:3.7mg
24.67%
Iron:4.36mg
24.23%
Folate:96.17µg
24.04%
Potassium:713.94mg
20.4%
Magnesium:74.68mg
18.67%
Copper:0.34mg
16.97%
Vitamin K:17.07µg
16.26%
Phosphorus:138.97mg
13.9%
Calcium:115.58mg
11.56%
Zinc:1.62mg
10.79%
Vitamin B1:0.16mg
10.38%
Vitamin B6:0.18mg
8.88%
Vitamin C:4.31mg
5.23%
Vitamin B2:0.07mg
4.19%
Selenium:2.53µg
3.61%
Vitamin B5:0.34mg
3.41%
Vitamin B3:0.37mg
1.84%