White Bean Soup

Ingredients

Soup Base

• 2 tbsp olive oil
• 1 medium sweet onion, finely chopped
• 5 cloves garlic, minced
• 2 large carrots, peeled and sliced into coins
• 2 stalks celery, chopped

Beans, Broth & Seasoning

• 4 (15 oz) cans cannellini beans, drained and rinsed
• 4–5 cups vegetable broth
• 1 tbsp tomato paste
• 1 tbsp Italian seasoning
• ½ tsp red chili flakes
• ½ tsp ground black pepper
• ½ tsp salt, plus more to taste

Finish

• 3 cups chopped kale or baby spinach
• 2 tbsp lemon juice
• Shredded Parmesan, for serving (optional)

Instructions

1. Sauté aromatics — Heat olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook 5–7 minutes until softened. Add the garlic and cook another minute.
2. Build the soup — Add the cannellini beans, vegetable broth, tomato paste, Italian seasoning, red chili flakes, black pepper, and salt. Stir to combine and bring to a gentle boil.
3. Simmer — Reduce heat and simmer 10–15 minutes to develop flavors.
4. Blend partially — Use an immersion blender to partially blend the soup (about 3–4 pulses) for a creamy but still chunky texture. Alternatively, transfer about 2 cups to a blender, blend smooth, and stir back in.
5. Add greens — Stir in kale or spinach and cook 2–3 minutes until wilted.
6. Finish and serve — Add lemon juice, taste, and adjust salt and seasoning. Ladle into bowls and top with Parmesan if desired.

Notes

• Greens — Kale holds up better for meal prep; spinach wilts faster but is milder.
• Broth amount — Use 4 cups for a thicker soup, 5 cups for a brothier one.
• Slow cooker — Sauté the veggie and garlic mixture first, then transfer to a crockpot with beans, broth, tomato paste, and seasonings. Cook on low 6–8 hours. Partially blend, stir in greens, and cook 30 more minutes. Finish with lemon juice.
• Instant Pot — Sauté the veggie mixture, then add remaining ingredients. Seal and cook on High Pressure for 10 minutes. Release pressure, partially blend, sauté to wilt greens, then finish with lemon juice.
• Storage — Keeps in the fridge for up to 5 days. Freezes well for up to 3 months.
• Oil-free — Substitute water or broth for olive oil when sautéing.

Nutrition (per serving)

Tags: #recipe #soup #vegan #mealprep #glutenfree #beans