Vegan white bean soup, made with potatoes, carrots, onions, rice, cilantro, and cannellini beans. This soup is nutritious, comforting and delicious!
White Beans or Cannellini Beans
These creamy white beans are a staple ingredient in our house. Ever since I was a kid, I remember my mother stocking up on white dried beans and making various dishes with them. White beans are used often in Middle Eastern cooking, and our favourite recipe is this Middle Eastern white beans recipe that can be either made with meat or if you omit the meat, then you’ll have a vegan version.
Cannellini Beans Benefits
Cannellini beans are a great and inexpensive source of protein. A half-cup of cannellini beans contain 8 grams of protein, now imagine all the nutrients that your body can get when you eat a portion of this cannellini bean soup!
White beans are also rich in dietary fiber, are good for a healthy heart, and can prevent cancer.
Dried vs Canned Cannellini Beans
You can choose between dried cannellini beans and canned cannellini beans. Dried cannellini beans are more convenient to cook with, as you don’t need to soak them in water overnight before cooking with them. However, for better texture and flavour always go for dried cannellini beans.
If you’re cooking with canned cannellini beans, all you need to do is open the can, drain the beans, rinse them and they’re ready to use.
If you’re cooking with dried cannellini beans, you will need to soak them in cold water for at least 4 hours but preferably overnight. The beans will expand in size so make sure that the bowl that you’re using is big enough. Drain, rinse and they’re ready to cook with.
Vegan Cannellini White Bean Soup Recipe
This recipe is my Mom’s recipe. it’s very nutritious as it’s made with not only beans but also with lots of vegetables. My Mom usually serves this soup with Rye bread and that’s how we’re used to eating this soup, but that’s completely optional.
The soup already contained chopped cilantro as that’s added in the last 5 minutes of cooking, but I also like to decorate my soup with some freshly chopped cilantro.
- ½ cup dried beans
- ¼ cup rice I used basmati
- 1 tablespoon vegetable oil
- 1 carrot grated or julienned
- 1 large onion
- ½ teaspoon cumin
- 2 potatoes peeled and cubed
- ½ teaspoon ground paprika
- 1 bay leaf
- ¼ teaspoon ground black pepper
- ¾ teaspoon salt
- 2 tablespoons fresh cilantro leaves chopped
- Soak the beans overnight in water. On the next day, boil them until soft (should take around 1 hour).
- In a saucepan or pot, heat oil on medium heat and saute diced onion and carrot until they soften. Then add cubed potato and rice, and cook for a minute.
- Add the beans, cumin, paprika, bay leaf, black pepper, and salt. Cover with water and bring to boil, then simmer for 20 minutes or until the potatoes are tender.
- Add fresh chopped cilantro, and cook for 3-4 minutes.
- Remove from heat, serve warm with rye or crusty bread, and fresh chopped cilantro.
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
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