White Bean Soup – The Perfect Comforting Weeknight Soup! VEGAN + Gluten-Free

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Table of contents:

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How to Cook White Bean Soup

Ingredients

For the soup

• 2 x 15-oz.(425g) cans of cannellini beans, drained and rinsed
• 2 onions, finely diced
• 4 cloves garlic, diced fine
• Extra Virgin Olive Oil
• 2 large carrots, diced
• 1 stalk celery, diced (OPTIONAL)
• 1 15-oz.(425g) Canned Diced Tomatoes 
• 1 large potato, diced
• ⅓ cup white wine
• 1 cup frozen spinach (or 2 packed cups of fresh spinach)
• 4 cups Vegetable Broth (vegan)
• ½ tsp dried Chili pepper flakes (add more for more spicy)
• 1 teaspoon Coarse sea salt (to taste)
• ½ teaspoon black pepper  (to taste)

For the herb bundle (called a bouquet garni in French)

• 2 bay leaves
• A few sprigs of dried thyme
• A few sprigs of dried oregano or rosemary

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Equipment

• Wooden Cutting Board
• Chef Knife
• Ladle
• Colander
• Cooking pot with lid
• Large pot with lid (circulon range)
•  Immersion Blender 
• Dutch oven (optional but not essential)

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Instructions

Step 1 – Prepare ingredients 

• Rinse and drain the canned beans. (Note: if using dried beans, see the cooking notes below on how to prepare them).
• If using frozen spinach, thaw spinach under some warmed water, then squeeze out the excess liquid (you can use it for the veggie stock later). If using a microwave, heat your frozen blocks of spinach for around 2 minutes on high power. 
• Dice and chop all the veggies. Keep all the veg ends and skins for the stock we are going to make in the next step.

Step 2 – Make the herb bundle

• Measure out the herbs and use half of the herbs and two bay leaves to make the herb bundle, tie the bundle using twine or string. Save the other half of the herbs for the veggie stock. 

Step 3 – Prepare the homemade veggie stock

• Take all the veg ends and the remaining half of the herbs and add to a large pot with 4 cups of water. 
• Add half an onion and a small carrot. Add 10-15 whole black peppercorns, 2 bay leaves, and 1-2 teaspoons of salt. 
• Bring it to a boil then reduce heat to a simmer and leave it (uncovered) to bubble away while you make the rest of the soup. It will need around 20-30 minutes before it is ready. 

Step 4 – Prepare the sofrito

• Finely dice the onion, carrot, and celery (if using, I did not), and add to a large pot or Dutch oven on medium-high heat with a splash of good quality olive oil (we always use extra virgin olive oil for cooking). 
• Season with some salt, freshly cracked black pepper (to taste), and the red pepper flakes, and leave uncovered to cook, stirring occasionally. 
• Once the veggies begin to soften and are golden (around 8-10 minutes), give the bottom of the pan a good scrape to bring up the flavor. 
• Add the minced garlic, stir through, and cook for a minute or two until fragrant.
• Next, add the grated tomato (with the juice) and continue to saute for another 5 minutes. 
• Add the wine and simmer until the wine has evaporated (around 3-4 minutes). 
• Season to taste with some salt, and leave to simmer down until most of the juices from the tomatoes have evaporated. 

Step 5 – Add the potatoes, beans, and veggie stock

• Add the diced potato, 4 cups of veggie stock, and the drained beans. 
• Season again to taste, add the herb bundle, and give everything a gentle stir. 
• Bring it up to a boil, reduce heat, cover, and simmer for 15 minutes or until the potatoes are soft and tender. 

NOTE: Add more veggie stock if you prefer a more soupy texture

Step 6 – Thicken soup and serve

• Remove the soup from the heat, remove the herb bundle and discard.
• Use an immersion blender (or potato masher) to blend around ⅓ of the soup. If using an immersion blender, buzz once or twice for 2 seconds each time, then check the soup consistency.
• Stir the pureed soup back into the soup and you’ll make the soup even more deliciously creamy (alternatively, stir in some breadcrumbs). 
• Finally, add the thawed spinach and stir through the soup. Return to the heat and simmer for another 5 minutes. 
• Season to taste with some salt and freshly cracked black pepper, add a sprinkle of freshly chopped parsley and drizzle with just a splash of olive oil right before serving. 
• We love serving this recipe with a few chunks of lightly toasted bread. Enjoy!

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Cooking Notes: 

To celery or not to celery?

Celery is perhaps one of the notable ingredients used in a traditional ‘Tuscan’ white bean soup, however, you don’t need to use it. A good flavorsome sofrito can be made using other veg such as carrot, or even sweet red (bell) peppers (Bell pepper is used in Spanish cooking all the time to make sofrito). 

TOP TIP:

Use some chopped artichoke hearts to add a layer of creaminess to this delicious bean soup.

A good sofrito takes time to make

If you’re making this as a weeknight meal, you’ll likely want to keep it quick and cook the veg as per the instructions. However, if you have a little more time, give the veg around an extra 10 minutes to saute down for the sofrito. Be sure to give the bottom of the pan a good scrape before adding the grated tomatoes. It will help add loads of flavor. 

Grated tomato or pulped tomato?

Hey! totally up to you. We love cooking and making things from scratch and prefer to use very ripe tomatoes (Roma tomatoes are our go-to), however, a can of pulped tomatoes will also work just fine if you’re short on time. Just check the can ingredients list for any extra salt or sugars added. 

Homemade veggie stock or chicken stock?

Both will work, but we wanted to keep this recipe vegan for our plant-based foodie friends. Whenever a recipe calls for a stock or broth, we always prefer to make our own for two reasons: 1. It tastes better, and 2. We know exactly home much salt and seasoning is used. 

If you want to use store-bought stock or broth, we suggest using low-sodium or no salt added brands. 

How do I make this bean soup extra creamy? 

Surprisingly, you don’t add cream! Yep, all you need to do is mash or blend around ⅓ of the soup. We suggest using an Immersion Blender (stick blender) to keep everything in the one pot. 

Do I need to use a Dutch oven for this recipe?

Nope, any large pot with a lid will work just fine( we used our old trusty soup pot that is well over 30 years old to test it out, see the cooking video). However, Not gonna lie, a Dutch oven is a sound investment in any kitchen. Here’s one we have on our wishlist: Enameled Cast Iron Dutch Oven 3.5 Quart by the French brand Made In Cookware. 

What is Gremolata? 

Gremolata is an Italian condiment that’s made using just 4 ingredients: Fresh chopped parsley, fresh garlic, lemon zest, and sea salt. It is then minced together and sprinkled onto dishes as a garnish. 

Gremolata is very easy to make and can add delicious zing to your soup. 

How to Prepare the Gremolata

Finely chop and combine the mixture, then to finish it off, season generously with coarse sea salt. Set aside for use as a topping on the soup.

Chop a small handful of fresh parsley (leave the ñile on the chopping board). Mince or finely chop a few cloves of garlic and add it on top of the parsley, then zest the skin from 2 small lemons (I also add just a splash of lemon juice to the mix too). 

Tuscan White Bean Soup

There are a fair few different variations of this soup floating around on the internet, all flouting different names, with ‘Tuscan’ being a popular drawcard. It arouses ideas of picturesque rolling hills and relaxed sunny afternoons sipping a wine.

In all honesty, this is a simple peasant dish that’s been around for generations, and more generally served throughout the Mediterranean, far beyond the Picturesque region of Tuscany.

The origin of Tuscan white bean soup can be traced back hundreds of years to the setting for humble peasant meals. These meals were cheap and used local veggies and leftover ingredients (bread ends, veg ends for making the stock) and were made with simple cooking equipment. As traditional recipes make their way into modern days, we understand how simple, nourishing, and sustainable they are.

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White Beans

When it comes to white beans, we need to stretch our imaginations further afield than the Med. 

Historically, white beans, like many other bean varieties originated from South America (namely Peru) from where they spread out across Central and South America by migrating trades. Beans were introduced to Europe by Spanish and Portuguese explorers returning from their voyages to the Mediterranean sometime around the 15th and 16th Centuries.

White beans are versatile and work wonderfully in soups, providing a creamy texture and mild flavor. We use canned Cannellini beans to make this soup, but you could use whatever white beans you have on hand. Here are some common types of white beans that are great for white bean soup recipes:

Cannellini Beans

• Description: Larger in size, kidney-shaped, with a creamy texture and a slightly nutty flavor.
• Best for: Hearty soups, Italian-style recipes like Tuscan bean soup, or recipes with bold flavors.

Great Northern Beans

• Description: Medium-sized, slightly smaller than cannellini beans, with a mild, nutty flavor and a firmer texture.
• Best for: Soups that require beans to hold their shape, such as stews or chowders.

Navy Beans

• Description: Small, oval-shaped beans that are creamy and tender when cooked.
• Best for: Creamy soups and pureed recipes, as they break down easily and blend smoothly.

Baby Lima Beans (Butter Beans)

• Description: Flat and oval-shaped, with a buttery flavor and creamy texture.
• Best for: Soups with a richer, smoother consistency.

Flageolet Beans

• Description: Small, pale green to white beans with a delicate flavor and creamy texture.
• Best for: French-style soups or recipes where a subtle flavor is desired.

Tips for Choosing White Beans

• Canned vs. Dried: Canned beans are convenient and time-saving; just rinse and drain them before use. Dried beans need soaking and longer cooking times but often have better flavor and texture. 

Blending or Whole: If the soup is meant to be creamy, navy or baby lima beans are ideal. For chunkier soups, cannellini or great northern beans are better.

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How to prepare dried Cannellini Beans

Dried Cannellini Beans are a great option when you have plenty of time. They’re cheap, plentiful, and loaded with protein. They’re not too difficult to prepare for use in recipes, just ensure you allow extra time when using dried beans and follow the steps below: 

1. Rinse the Beans

• Place the dried cannellini beans in a colander.
• Rinse thoroughly under cool running water to remove dirt or debris.

2. Soak the Beans

Soaking reduces cooking time and makes the beans easier to digest.

• Overnight Soaking (Preferred Method):
  1. Transfer the beans to a large bowl.
  2. Cover them with plenty of water (about 3-4 times their volume; they’ll expand).
  3. Leave them to soak overnight, about 8-12 hours.
  4. Drain and rinse before cooking.
• Quick Soak (If Short on Time):
  1. Place the beans in a large pot and cover with water (3-4 times their volume).
  2. Bring the water to a boil and boil for 2 minutes.
  3. Remove from heat, cover the pot, and let the beans soak for 1 hour.
  4. Drain and rinse.

3. Cook the Beans

• Ingredients:
  1. Soaked cannellini beans
  2. Fresh water (enough to cover beans by at least 2 inches)
  3. Optional: bay leaf, garlic cloves, onion, or herbs for added flavor
  4. Salt (add towards the end of cooking to avoid toughening the beans)
• Instructions:
  1. Place the soaked beans in a large pot.
  2. Cover the beans with fresh water.
  3. Bring the pot to a gentle boil, then reduce to a simmer.
  4. Cook uncovered or partially covered, stirring occasionally, for 60-90 minutes. Cooking time can vary based on the freshness of the beans.
  5. Test for doneness: The beans should be tender but not mushy when bitten.
  6. Add salt to taste in the last 10-15 minutes of cooking.
  7. Drain and use in your recipe.

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More Healthy Vegan Recipes From the Mediterranean 

• Vegan Lasagna Soup
• Mediterranean Roasted Veggie Bowls
• Quick and Healthy Mediterranean Dinner for Vegetarians + Vegans
• Mediterranean Potato Salad | No Mayo
• Beet and Quinoa Salad
• Mediterranean Yellow Rice
• Vegan Mediterranean Lentil Stew
• Baked Mediterranean Rice with Dates, Apricots, and Chickpeas

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Nutrition Facts

Servings: 6
Amount per serving
Calories	249
% Daily Value*
Total Fat 4.2g	5%
Saturated Fat 0.8g	4%
Cholesterol 0mg	0%
Sodium 1140mg	50%
Total Carbohydrate 39.7g	14%
Dietary Fiber 11.2g	40%
Total Sugars 7g
Protein 14g
Vitamin D 0mcg	0%
Calcium 146mg	11%
Iron 4mg	23%
Potassium 949mg	20%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Adjustments for Specific Diets

• To reduce sodium: Use low-sodium veggie stock and reduce added salt.

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