Description
A creamy, comforting, and low-calorie vegan white bean soup that is easy to make with simple pantry staples. This soup is velvety without dairy and packed with plant-based protein and fiber.
Ingredients
Scale
- 2 cans (15 oz each) Cannellini Beans (425g each), drained and rinsed
- 1 medium Yellow Onion, diced
- 4 large Garlic Cloves, minced
- 4 cups (32 fl oz) Vegetable Broth, low sodium preferred
- 2 tablespoons (30 ml) Olive Oil, extra virgin
- 1 teaspoon fresh Thyme, chopped or ½ teaspoon dried thyme
- 1 Bay Leaf
- 1 tablespoon (15 ml) Lemon Juice
- Salt and Black Pepper to taste
- Optional: pinch of smoked paprika or red pepper flakes
- Optional: chopped kale or spinach (added last 5 minutes)
Instructions
- Heat 2 tablespoons (30 ml) of olive oil in a large soup pot over medium heat until shimmering.
- Add the diced onion and sauté until translucent and soft, about 5-7 minutes.
- Add minced garlic and fresh thyme; stir constantly for about 1 minute until fragrant.
- Add drained and rinsed cannellini beans, 4 cups (32 fl oz) vegetable broth, and bay leaf. Stir and bring to a gentle simmer.
- Simmer uncovered for 15-20 minutes, stirring occasionally to prevent sticking.
- Remove the bay leaf. Use an immersion blender to puree about half the soup in the pot for a creamy texture with some chunks remaining. For a smoother soup, blend all.
- Add 1 tablespoon (15 ml) lemon juice and season with salt and black pepper to taste. Add smoked paprika or red pepper flakes if desired.
- If using, stir in chopped kale or spinach and cook until wilted, about 5 minutes.
- Ladle soup into bowls and optionally drizzle with olive oil. Serve with fresh crusty bread or a green salad.
Notes
Do not skip sautéing the onion to develop flavor. Blend only half the soup for texture. Use fresh thyme if possible. Add lemon juice at the end to brighten flavors. Stir occasionally during simmering to avoid burning. If no immersion blender, mash beans or use a regular blender carefully.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Cuisine: Vegan, American
Nutrition
- Serving Size: 1 cup (240 ml)
- Calories: 150
- Fat: 4
- Carbohydrates: 22
- Fiber: 6
- Protein: 9
Keywords: white bean soup, vegan soup, healthy soup, low calorie soup, creamy soup, plant-based, easy soup recipe