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a single serving of white bean soup in a ceramic white bowl, topped with parmesan cheese.
5 from 27 votes

White Bean soup

Simple, filling, and comforting, this Mediterranean White Bean Soup is the perfect high protein vegetarian meal for a cold day.
Author Diana
Servings 4 servings
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes

Equipment

Ingredients

  • 1 tablespoon olive oil not extra virgin olive oil
  • 1 small yellow onion
  • ½ cup celery diced
  • ½ cup carrot diced
  • 2 cloves garlic minced
  • 5 cups (1200 ml) vegetable stock
  • ¼ cup (50 grams) rice any type
  • 2 bay leaves
  • ½ teaspoon Italian seasoning
  • 2 x 15oz cans (2 x 400g cans) cannellini beans drained and rinsed
  • Salt and pepper to taste
  • 2 cups kale or spinach, roughly chopped
  • Grated parmesan or vegan substitute, optional, for serving

Instructions

  • In a dutch oven or a large pot, over medium-high heat, heat olive oil and saute onion, celery, and carrot until the onion is soft and translucent. Add garlic, and saute for 30 seconds.
  • Pour the stock over the vegetables, add rice, bay leaves, and Italian seasoning, and bring to a boil.
  • Reduce the heat to simmer, season with salt and pepper to taste, and simmer for 10 minutes or until the rice is cooked.
  • Add the cannellini beans and kale, and allow the kale to wilt (about 2 minutes).
  • Serve hot, topped with grated parmesan cheese if desired.

Notes

  • To Use Dried Beans: In place of canned cannellini beans, you can use 1.5 cups of dried beans. Soak them overnight for easier digestion, and then cook until tender before using in this recipe.  In the instant pot, cook soaked beans for 20 minutes at high pressure. 
  • Great Northern or navy beans can be used in place of cannellini beans if you prefer. 
  • The kale and beans only need a few minutes to cook. Overcooking the kale will make it lose its bright green color.
  • You can leave the rice out if you like, but it makes this soup extra filling, and I love how it soaks up all of the delicious flavors of the broth.
  • For a creamy texture, try blending up some of the beans before adding them to the soup.
  • If you aren't concerned with keeping this recipe vegan and vegetarian, experiment with adding ham or cooked bacon to this soup for a smoky, salty addition.
  • Parmesan cheese is optional, but a delicious addition! To keep this recipe vegan, top your bowl of soup with your favorite vegan substitute, or nutritional yeast.
  • To Store: Keep leftovers in the fridge for up to 5 days. Reheat on the stovetop or in the microwave to enjoy again! 
  • To Freeze: Store individual servings of this soup in freezer containers for up to 3 months. Thaw overnight before reheating. 
  • Because this soup freezes well, feel free to double the recipe!

Nutrition

Calories: 372kcal | Carbohydrates: 65g | Protein: 20g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 52mg | Potassium: 1245mg | Fiber: 14g | Sugar: 4g | Vitamin A: 6084IU | Vitamin C: 34mg | Calcium: 270mg | Iron: 7mg