In the winter, my Hearty Tuscan White Bean Soup is the only soup you need! It’s full of tasty herbs and hearty white beans that will keep you full and happy. It’s also gluten-free and vegan. You can make this soup ahead of time or quickly when you feel like it. The choice is yours.
Friends, I have to admit: I’ve been on a roll with my soup recipes this season. From my hearty broccoli potato soup to my healthy baked potato soup to my cozy lemon chicken soup,
One of the things that I love so much about soup is that it’s universal. I can think of a soup recipe from almost every culture, and I have yet to meet someone who didn’t like it. Really, soup is a love language for everyone, and I can’t get enough of it!
Plus, soups are SO easy to change to fit any diet or way of life! This soup is naturally gluten-free, vegan-friendly, grain-free, sugar-free, and paleo-friendly, so it can be used by people on a lot of different diets. I really think this soup recipe will become a regular part of your winter cooking, and I can’t wait to see how you all make it again.
White bean soup is a hearty, comforting soup that is a staple in many cuisines around the world. From creamy Tuscan white bean soup to spicy Spanish fabada Asturiana, this protein-packed soup can be made in endless delicious ways. But is white bean soup actually good for you when it comes to nutrition?
The short answer – yes! White bean soup boasts an impressive nutritional profile that delivers major health benefits Keep reading for a comprehensive overview of the nutritional merits of white bean soup and why it deserves a regular spot in your meal rotation
An Overview of White Bean Soup Nutrition
White beans, including cannellini beans, navy beans, and Great Northern beans, are the foundation of white bean soup. Just one cup of cooked white beans contains:
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15 grams of protein – Providing 30% of the recommended daily value The fiber and protein keep you feeling fuller longer
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13 grams of fiber – Over 50% of the daily recommended amount The high fiber content benefits digestion and heart health
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110% of the daily recommended amount of manganese – An important mineral for metabolism and bone health.
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30% of the daily recommended amount of magnesium – Magnesium plays over 300 roles in the body and can reduce inflammation.
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20% of the daily recommended amount of iron – Iron carries oxygen to the blood and supports energy levels.
In addition to these stellar numbers, white beans provide zinc, potassium, folate, phosphorous, copper, and B vitamins. They are low in fat and a source of complex carbohydrates to fuel the body and brain.
When white beans are combined with aromatics like onion, garlic, and herbs plus nutrient-packed vegetables in soup form, you get a nutritional powerhouse in a bowl!
The High Protein in White Bean Soup
One of the biggest health benefits of white bean soup is the sizable amount of plant-based protein it provides. Protein is essential for building muscle mass, supporting metabolic function, keeping you feeling full between meals, and supplying steady energy.
Animal products are not the only decent protein sources. In fact, one cup of white beans contains approximately:
- 15 grams of protein – The same amount in one egg or 1 oz of meat.
Eating more plant-proteins like beans is linked to reduced risk of diabetes, heart disease, and some cancers. The fiber guards against blood sugar spikes that can happen with animal protein sources.
So a hearty bowl of bean soup gives you a double protein punch – filling beans and nutrient-rich vegetables. You’ll feel satisfied for hours after eating it.
White Bean Soup Fiber for Digestive Health
With approximately 13 grams of fiber per cup when cooked, white beans are one of the best sources of natural fiber available.
Fiber plays many critical roles in the body:
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Improves digestive health by moving bulk through the intestines and promoting good gut bacteria
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Helps control blood sugar and cholesterol levels, lowering risk for diabetes and heart disease
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Contributes to feelings of fullness and satiety between meals
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Assists with weight maintenance by displacing high-calorie foods
Americans only get around half of the recommended daily fiber, which has negative implications for long-term health.
By using fiber-filled white beans as the base, white bean soup becomes a gut-healthy food that supports regularity, healthy digestion, and lasting energy.
Manganese and Other Key Minerals
In addition to protein and fiber, white beans deliver manganese, iron, magnesium, potassium, and other minerals.
One cup of white beans contains 110% of the daily recommended value for manganese. This essential mineral is not found in many foods, yet it’s vital for:
- Bone development and density
- Metabolizing carbs, cholesterol, and nutrients like biotin
- Managing blood sugar levels
- Forming connective tissue and hormones
- Acting as an antioxidant to counter free radicals
The iron in white beans helps carry oxygen to your tissues and prevents anemia. Magnesium supports over 300 bodily processes and reduces inflammation. And potassium regulates fluid balance while benefiting muscles and nerves.
When you eat white bean soup, you ingest a highly concentrated dose of nutrients that support nearly every system in the body. It’s like taking a daily multivitamin, but in delicious soup form!
Antioxidants to Fight Free Radicals
On top of vitamins, minerals, protein and fiber, white beans contain beneficial plant compounds like antioxidants.
Antioxidants neutralize unstable free radical molecules that can damage cells and lead to inflammation when they accumulate in large amounts. Chronic inflammation is at the root of most diseases.
By regularly eating antioxidant-containing foods like beans, vegetables, fruits, and herbs, you can counter inflammation and keep your cells healthy.
Common antioxidants found in white beans and other white bean soup ingredients include:
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Quercetin – Anti-inflammatory and heart protecting. Contained in onions, kale, and tomatoes.
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Beta carotene – Immune booster that becomes Vitamin A. Found in carrots and spinach.
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Vitamin C – Boosts immunity and collagen production. High amounts in bell peppers, parsley, and tomatoes.
When paired with tomatoes, spinach, kale or other veggies high in antioxidants, white bean soup provides a triple threat of nutrition, plant protein, and inflammation-fighting compounds for whole body health.
Low in Fat and Calories
In addition to packing nutrients, white bean soup is low in fat, calories, and sodium when made with vegetable broth.
One cup of cooked white beans only has around 230 calories and 1 gram of fat. Combine that with low calorie vegetables and broth, and a hearty bowl of bean soup clocks in around 100-150 calories for an appetizing starter serving.
Unlike high fat foods like creamy pasta or cheese dishes, the fiber and water content of soup keeps portions satisfying and waistlines slim. You can eat a sizeable amount of white bean soup without consuming too many calories.
To keep salt and sodium low, use reduced sodium vegetable or chicken broth and go light on additional salt. Then finish with lemon juice, herbs, and spices for maximum flavor without excess sodium.
The Bottom Line – White Bean Soup is Extremely Healthy
Hopefully this nutrition overview has shown why white bean soup is incredibly nourishing and good for you. With each spoonful, you get:
- Protein to curb hunger
- Fiber to support digestion
- Vitamins and minerals to nourish the body
- Antioxidants to fight inflammation
- Low amounts of fat, calories, and sodium
Really, white bean soup has no nutritional downside. It provides balanced nutrition for sustained energy and health.
The beans offer a substantial amount of plant-based protein and fiber. Then the vegetables add even more nutrients and antioxidants into the mix.
Eating white bean soup regularly aids in:
- Controlling blood sugars and cholesterol
- Losing or maintaining a healthy weight
- Preventing digestive issues like constipation
- Increasing intake of vitamins, minerals and antioxidants
- Reducing inflammation
- Strengthening bones
- Boosting energy levels
Compared to heavy, fatty, processed foods, broth-based white bean soup is a smart, nutritious choice all around.
Tips for Maximizing the Nutrition in Your White Bean Soup
To get the most nutritional bang for your buck from homemade white bean soup, follow these simple tips:
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Use mixed or darker colored beans like pinto, red, or black beans. They provide more antioxidants than plain white beans.
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Include at least 2-3 different vegetables like onions, carrots, kale, tomatoes, bell peppers or zucchini.
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Add fresh herbs like parsley, oregano, basil or thyme at the end for a flavor and nutrition boost.
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Use reduced sodium vegetable or chicken broth as the base. Then control salt content.
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Top bowls with a drizzle of olive oil or avocado for added healthy fats.
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Acid from lemon juice or vinegar helps you absorb more iron and antioxidants from the beans.
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Avoid adding excessive starchy thickeners like pasta, rice or cream that spike calories.
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Make a big batch and freeze half for quick, nutritious meals later.
Following these tips, while keeping main ingredients simple, allows you to maximize the many health benefits of wholesome bean soup.
More Nutritious and Delicious White Bean Soup Recipes
If you’re sold on making white bean soup a regular part of your diet after learning about its great nutrition, try out some of these tasty recipes:
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Mediterranean White Bean Soup – With tomatoes, spinach, basil, and lemon.
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Spicy Southwest White Bean Soup – Includes corn, poblano peppers, and cumin.
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White Bean and Escarole Soup – Featuring nutrient-dense escarole greens.
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Sausage, Kale and White Bean Soup – For a soup with lean protein.
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White Bean and Tomato Soup – Kid-friendly and full of lycopene.
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White Bean Soup with Bacon – For a smoky, savory kick.
The possibilities are endless! Cook up a batch using your favorite
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What You Need to Make This Hearty Tuscan White Bean Soup
- Olive Oil: Any neutral oil will do, but olive oil is my pick. Because it’s full of fats that are good for your heart and makes this soup taste amazing!
- Any kind of onion will work in this recipe!
- Adding shallots to a dish is one of my favorite ways to make it taste better. Shallots are related to onions, and I always use a big one and slice it very thin.
- Garlic: Another “must” for soup is garlic! I truly believe that there is never too much garlic, in soup or anywhere else!
- Carrots: Carrots are a great source of vitamin A and taste great in this soup when sliced up.
- Celery: The celery gives the soup a mild bitterness that makes it taste better overall.
- Cannellini Beans: These beans are very good for you because they have healthy fats, vitamins, and plant-based protein. They are excellent for this soup because of this.
- Bay Leaves: The bay leaves make the broth richer, but make sure you take them out before you eat!
- Spices: For this recipe, we will use Italian Seasoning, black pepper, sea salt, and red pepper flakes together!
- Vegetable Broth: As I already said, if you have the time, I suggest making your own vegetable broth. But if not, any veggie broth will do!.
- Spinach: Spinach tastes great, is full of antioxidants, and gives this soup a beautiful bright green color!
How to Make This Hearty Tuscan White Bean Soup
- First, put the olive oil in a big pot and heat it over medium-low heat on the stove.
- To make the dish, cook the shallots, onions, and garlic in olive oil for three to four minutes.
- You can then add the celery and carrots and cook for another 7 to 10 minutes. This is really important to ensure that the flavors build.
- Make sure the cannellini beans are clean and drain them. Then, add them to the pot with the bay leaves, Italian seasoning, red pepper flakes, vegetable broth, salt, and pepper.
- Once it starts to boil, turn down the heat, cover, and let it cook for another 15 minutes.
- Take off the lid to get the bay leaves out and throw them away.
- Next, add two cups of soup to a high-speed blender and blend until it’s smooth.
- Return your soup to the pot and stir generously.
- Add in the spinach and stir until it’s wilted.
- Add some fresh herbs and a slice of crusty bread to the top of your soup. Serve and enjoy!
If you make this recipe, please be sure to leave a comment and rating below! And since I practically live on Instagram, be sure to tag me in your creations so I can see them and repost on my IG stories! Enjoy! xx
If you make this recipe, please be sure to leave a review and rating below! To see more recipes and behind the scenes, follow along on Instagram, TikTok, and Youtube! I’m also now on Pinterest, so stop by and take a look at what’s new.
Andrew Zimmern’s Simple Bean Soup
FAQ
What does white beans do to the body?
How healthy is bean soup?
Is it healthy to eat white beans everyday?
Which white bean is healthiest?
Is white bean soup healthy?
Make it right and this white bean soup gets it all: flavor, texture, color, and amazing nutritional benefits. Once you try it, you’ll want more! Serve with a drizzle of olive oil, black pepper, and crusty bread. Enjoy! This easy and budget-friendly white bean soup delivers a healthy and delicious midweek family meal in 20 minutes.
What makes white bean soup so comforting?
This white bean soup, with smoky thick-cut bacon and hearty vegetables, is so comforting when a bowl of coziness is what’s craved. A thick, rich bowl of soup is one of the most comforting meals. The best part is that every bit of it is easily sopped up with thick slices of crusty bread—yum!
Is white bean soup vegan?
Serve with a drizzle of olive oil, black pepper, and crusty bread. Enjoy! This easy and budget-friendly white bean soup delivers a healthy and delicious midweek family meal in 20 minutes. It’s vegan, gluten-free and packed with protein.
Are white beans good for You?
White beans range in size and flavor profile, though cannellini beans tend to be the most popular. White beans are a nutritional powerhouse, as they’re packed with fiber and protein and a good source of numerous micronutrients, including folate, magnesium, and vitamin B6. A 1-cup (170-gram) serving of cooked white beans provides ( 1 ):