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Make sure to put this healthy tuscan white bean soup on your list of recipes if you are working on healing your gut. This was one of the first soups that I incorporated into my menu when I was starting my health journey. And it has easily become a family favorite soup. It’s quick and easy to make, and its full of flavor!

This one pot soup is packed with gut loving ingredients. It only takes 30 minutes to cook, and its absolutely delicious with home baked gluten free bread. The best part, it’s gluten free, dairy free and vegan! With white beans, kale, celery and carrots, it is truly packed with anti inflammatory goodness.

I also love this recipe when there is sickness in our household, or even throughout the fall and cold winter months. It’s filling, but our bellies still feel clean while digesting. There is none of that heavy bloating that other soups or stews give us.

Why You’ll Love This Soup

• It’s simple and easy to make in 30 mins or less
• gluten free
• dairy free
• vegan
• packed with plant based protein, vitamins, minerals and phytonutrients
• anti-inflammatory ingredients
• stores well, and excellent as leftovers

Ingredients You Will Need

Root Vegetables:

Carrots. Fresh Carrots will need to be sliced or chopped. As I mention in my Preserving Carrots post, we use frozen sliced carrots, because that is what we put away from our garden. Did you know that cooked carrots actually have higher amounts of some nutrients than raw carrots? Cooked carrots are higher in beta-carotene, which helps the body get a boost in vitamin A, as well as more antioxidants.

Celery. Fresh organic celery is a great option, it will just need sliced into smaller bite sized pieces. Again, celery is something that we preserve from our garden. I do this by slicing and dehydrating. So I keep quart jars of dehydrated celery in my pantry. If you have dehydrated celery, just make sure that you soak in a dish of warm water for at least 30 minutes, and drain off water before sautéing with the Carrots and onion. Celery is a good source of vitamins A, K, and C. It also contains potassium, folate, calcium and of course – high in fiber and antioxidants.

Onions. You can use whichever kind of onion you prefer, I like to use yellow onions in this recipe. Onions are great because they can contain fiber, and cooked onion is generally easier to digest. Onions also are a natural source of prebiotics, which help feed the good bacteria in our guts. The only downside is that some of these beneficial prebiotics can be lost when cooked. But they also add an Amazing flavor.

Garlic– Fresh Garlic is packed with so much more flavor and nutrients then store-bought minced! So if using minced, I would add a little extra. What can I say, I love garlic. Similar to onions, garlic is also a good source of prebiotics when eaten raw. The beneficial properties will diminish some when cooked, but have no fear, garlic still retains some of those good bacteria, so you can still have confidence that garlic, despite cooked, is doing more in your belly than just tasting good.

Herbs

Rosemary. Packed with flavor, rosemary is great for cooking. It is full of vitamins, minerals, boosts mood and promotes gastrointestinal health by reducing inflammation and oxidative stress in the gut. So use both fresh and dried rosemary if possible. Maybe try 2-3 teaspoons dried plus a couple fresh sprigs (roughly chopped).

Thyme. Try to use fresh organic if possible, but dried works great too. Did you know that thyme is considered one of the herbs with the highest antioxidant activity? Thyme can help boost the immune system, lower blood pressure, and has antimicrobial and antifungal properties.

Beans

White Beans. Navy beans, Great Northern beans and Cannellini beans are all great choices. I make this recipe the most with Great Northern beans, but that’s just my preference. White beans are a rich source of plant based protein, fiber and are also loaded with antioxidants.

Tuscan White Bean Soup with added chicken broth and shredded chicken. (optional)

Adding Flavor

Broth. If you are looking to keep this recipe vegan, you can use a low sodium organic vegetable broth. However if you don’t mind animal products, using a high quality chicken broth would also be an excellent choice. Both choices have excellent nutritional benefits.

Kale. One of my favorite cruciferous vegetables. This should be de-stemmed, and the leaves roughly chopped. Kale is packed with tons of nutrients, and antioxidants such as polyphenols which are excellent in feeding the good bacteria in your gut. I like to add kale just before serving to increase the retention of these nutrients.

Bay Leaves. These firm and savory bay leaves help to give this recipe an extra depth of flavor to the broth. I add them, and let them simmer to let the flavor fully release. Don’t forget to remove them before adding the kale, or they will be harder to find.

Nutritional Yeast. This Ingredient you don’t typically see in recipes like this one. But it gives a slightly savory, cheesy flavor and also acts as a gentle thickener for the broth. For best results, add later in the recipe. Nutritional yeast is considered to be a complete Protein. It has all 9 essential amino acids. Typically a good quality Nutritional Yeast will be fortified with B vitamins and iron.

Lemon Juice. I strongly encourage you to use an organic lemon juice that is not from concentrate. You can either use freshly squeezed lemon juice, or a good quality organic lemon juice. Lemon juice helps brighten and balance all of the flavors, while adding a splash of acidity.

Salt & Pepper, and Red Pepper Flakes. Hello flavor! Add these to your soup to your liking. However, I have included amounts in the recipe below so you don’t go overboard. After all, too much of a good thing, is no good thing at all. For the red pepper flakes, I use them sparingly. I cannot handle too much heat. However using them sparingly does give this recipe a little kick but without the burn. Below is how much I use, which is also kid approved.

Making This Healthy Tuscan White Bean Soup

1. In a stock pot, sauté the carrots, celery and onions in about 1/2 cup of water until the onions start to brown and veggies start to soften. You can add a a little more water as needed to make sure that the veggies don’t stick to the bottom of the pot.
2. Add all of the herbs; the rosemary, thyme, Italian seasoning, bay leaves. Then mix everything together well.
3. Add the garlic, salt, pepper. Stir and let cook for just a minute or two.
4. Now you’ll want to add the beans first so they don’t splash, followed by the broth. Bring to a boil.
5. Once the soup reaches a boil, reduce heat to a simmer and cover for 25-30 minutes. Stir every few minutes.
6. After the soup has simmered, remove the bay leaves. Then add the nutritional yeast.
7. Now, take 3-4 cups of soup and place in a blender and blend until the soup is smooth. Return blended soup to pot, and stir until fully combined. This will help thicken the soup. Another option is to use an immersion blender into the pot and blend about half of the soup or until desired thickness and texture, OR simply use a potato smasher to smash some of the soup.
8. Add lemon juice and kale. When the kale wilts, scoop and serve!

Tuscan White Bean Soup

Sarah @ Sarah Put Simply

Super easy to make in 30 minutes! This Tuscan White Bean Soup is gluten free, dairy free and vegan. It's also packed full of plant based protein, and perfect for an autumn cozy day at home.

Print Recipe Pin Recipe

Prep Time 30 minutes mins

Course Main Course

Cuisine Italian

Servings 6

Ingredients

  

1x2x3x

• 4 large carrots sliced or chopped
• 4 large celery stalks sliced or chopped
• 2 large yellow onions diced
• 3 tsp dried thyme
• 3 tsp dried rosemary
• 3 tsp Italian seasoning
• 3 large bay leaves
• 2 tbsp minced garlic about 8 cloves
• 3/4 tsp black pepper to taste
• 3/4 tsp salt to taste
• 45 oz cooked or canned Great Northern beans (3x 15 oz cans) - Navy or cannellini work well too
• 8 cups low sodium vegetable broth (or chicken broth/stock)
• 2 tbs nutritional yeast
• ¼ tsp red pepper flakes more if you like it more spicy
• ¼ cup lemon juice
• 4 cups chopped kale with stems removed

Optional Garnishing

• chopped green onion optional
• red pepper flakes optional
• fresh Rosmary or thyme sprigs optional
• fresh cilantro

Instructions

 

• In a stock pot, sauté the carrots, celery and onions in about 1/2 cup of water until the onions start to brown and veggies start to soften. Add more water as needed so the veggies don't stick to the bottom of the pot.
• Add the rosemary, thyme, and bay leaves. Then mix everything together well.
• Add the garlic, salt, pepper. Stir and let cook for just a minute or two.
• Add the beans, followed by the broth. Bring to a boil. Once the soup reaches a boil, reduce heat to a simmer and cover for 25-30 minutes. Stir every few minutes.
• After the soup has simmered, remove the bay leaves.
• Take 3-4 cups of soup and place in a blender and blend until the soup is smooth. Return blended soup to pot, and stir until fully combined. This will help thicken the soup.

  Another option is to use an immersion blender into the pot and blend about half of the soup or until desired thickness and texture, OR simply use a potato smasher to smash some of the soup.
• Then add the nutritional yeast, lemon juice and kale. Stir.
• When the kale wilts, scoop and serve!

Notes

This soup is technically a vegan soup. The main recipe uses vegetable broth or stock. However, sometimes I use chicken broth and I'll add some shredded chicken. This is a delicious version as well. Especially if you have family members that want an animal protein.

I hope you enjoy!

If you make this recipe and want to share on Instagram, please tag me @sarahputsimply

Keyword anti inflammatory soup, clean ingredient soup, dairy free soup, gluten free soup, gut healthy soup, tuscan soup, tuscan white bean soup, vegan white bean soup, white bean soup

Tried this recipe?Let us know how it was!

Please let me know if you loved this soup by sharing in the comments below. If you would like to make this and share on Instagram, please tag me at @sarahputsimply

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