White Bean Soup
This is the pot I make when I want beans in a bowl and I do not want a thick cream soup. Onion, carrot, and celery soften first, garlic and a spoon of tomato paste cook for a minute, then broth and white beans simmer until the carrot is tender. Greens go in at the end so they stay green. Parsley and a thread of olive oil finish it, which is the look in the photo: beans, carrot coins, leaves, and herbs in a clear broth.
The flavor is in the base, not in a long simmer. Tomato paste cooked until it darkens a shade gives the broth its color. A splash of lemon or a pinch of balsamic at the end brightens it without turning it sour. Canned beans are fine. Rinse them, or the broth goes cloudy and salty. Do not boil the greens. A minute in the hot pot is enough.
It feeds four. It is better the next day. The beans take on the broth, and the pot thickens a little as it sits.
Why You'll Love This
- Ready in 30 minutes, one pot.
- Looks like the photo: beans, carrot, greens, herbs in broth.
- No cream.
- Better the next day.
Anti-Inflammatory & Mediterranean Recipes
White Bean Soup
- Prep10 min
- Cook20 min
- Total30 min
- Servings4 servings
- Calories240 kcal
Ingredients
- Soup
Instructions
- Heat the olive oil in a pot over medium. Add the onion, carrot, and celery. Cook 5 minutes, until the onion is soft.
- Add the garlic and tomato paste. Stir 1 minute, until the paste darkens a shade.
- Pour in the broth. Add the beans, salt, pepper, and chili flakes. Simmer 12 minutes, until the carrot is tender.
- Stir in the kale. Cook 2 minutes, until it wilts. Spinach needs only 1 minute.
- Take it off the heat. Add the parsley and lemon juice. Taste and add salt if the broth was unsalted.
- Ladle into bowls. Finish with a thread of olive oil.
Notes & Tips
- Cook the tomato paste. Raw paste tastes tinny and the broth stays pale.
- Rinse the beans. The can liquid clouds the soup.
- Greens last. Earlier and they go dark and small.
- Oil on top of the bowl, not only in the pot, is the shine in the photo.
- Nutrition: Per serving (1/4 of the pot). Estimate.
- Nutrition: Net carbohydrates: 26g
- Nutrition: WW estimate: 3 points on the current plan (olive oil carries most of it; beans and vegetables are the light part)
- Fridge: 4 days, covered. It thickens. Loosen with a splash of broth when you reheat.
- Freezer: up to 2 months. The greens soften after a thaw, which is fine in soup.
- Nutrition is an estimate from white beans, carrot, onion, celery, kale, broth, and olive oil.
- ## The Secret to a Rich Broth
- Sauté the onion, carrot, and celery first. That is the flavor base. Tomato paste cooked for a minute adds depth, and a splash of lemon or a pinch of balsamic at the end balances it. Do not skip the paste step. Broth poured over raw garlic tastes thin, no matter how long it simmers.
Variations & serving ideas
- No kale: spinach, chard, or a handful of frozen greens.
- No tomato paste: a spoon of crushed tomato. Cook it the same minute.
- Heartier: add a handful of small pasta in the last 8 minutes, or a cup of cooked rice at the end.
- Higher protein: stir in shredded cooked chicken with the greens.
- No chili flakes: skip them. The soup is still the same pot.
Nutrition Facts
Per serving · makes 4 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 240 kcal |
| Total fat | 5 g |
| Sodium | 640 mg |
| Total carbohydrate | 36 g |
| Fibre | 10 g |
| Protein | 13 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
What beans work best?
Cannellini or navy. Chickpeas work if that is what you have. The broth will be a little sweeter.
Can I freeze it?
Yes. Cool it first, then freeze up to 2 months. The greens will be softer after thawing. Add a fresh handful of parsley when you reheat it.
How do I make it heartier?
Add extra beans, a cup of chopped kale, or a scoop of cooked rice. Small pasta, added near the end, turns it into a meal. Cook the pasta in the soup only if you are eating it that night, or it drinks the broth.
More questions about this recipe
How long does it take to make White Bean Soup?
About 30 minutes in total: 10 minutes of prep and 20 minutes of cooking.
What ingredients do I need for White Bean Soup?
The key ingredients include white beans, onion, carrots, celery, garlic and tomato paste. The recipe card lists every ingredient with exact amounts.
How many servings does this recipe make?
It makes 4 servings.
How many calories are in one serving?
According to the recipe's nutrition information, one serving has about 240 calories, 13 g protein, 36 g carbohydrates and 5 g fat.
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