Italian White Bean Soup {vegan, oil-free, high protein}

overhead shot of bean soup in a brown bowl with a floral napkin alongside

4.54 from 47 votes

Italian White Bean Soup {vegan, oil-free, high protein}

This fast & easy Italian white bean soup is cozy, comforting & delicious! It is also vegan, oil-free, high in protein, & super frugal.

Course: Soup

Cuisine: Italian

Keyword: Bean soup, beans, clean eating, clean eats, dairy-free, easy recipe, easy vegan white bean high protein soup, fitness food, frugal, gluten-free, grain-free, healthy soup, high protein, Italian, Italian soup, legumes, oil-free, oil-free vegan, plant protein, plant-based, vegan protein, vegan soup

Servings: servings

Author: Camilla

Ingredients

1/4 cup 60 mL water
1 large onion chopped (about 1.5 cups)
1 cup chopped peeled carrots about 2 large carrots
1 large stalk celery chopped (about 2/3 cup)
2 teaspoons dried Italian herb seasoning
2 teaspoons garlic powder
3/4 teaspoon fine sea salt more or less, to taste
1/4 teaspoon ground black pepper more or less, to tasteherbs.
6 cups 1.5 L water
3 15- oz 425 g cans white beans, rinsed and drained (see note)
3 cups 100 g packed spinach leaves

Instructions

In a large soup pan, bring the 1/4 cup water to a boil over medium-high heat. Add the onion, carrots and celery. Cook and stir for 7 to 8 minutes until the vegetables are softened.
Add the herbs, garlic powder, salt and pepper to the pan. Cook and stir for 1 minute longer.
Add the 6 cups of water and all but 1 cup of the beans. Mash the reserved cup of beans and add to the soup.
Bring the soup to a boil. Reduce heat and simmer, uncovered, for 15 to 20 minutes. Add the spinach leaves and stir for 1 to 2 minutes until wilted. Taste the soup and adjust the seasonings, as desired. Serve!

Notes

Storage: Store cooled leftover soup in an airtight container in the refrigerator for up to 3 days or the freezer for up to 6 months.

Beans: Any variety of white beans can be used in the recipe (e.g, navy, cannellini, Great Northern). If using homemade cooked beans, you will need 3.5 cups (780 g) drained beans.

Garlic: If you prefer fresh garlic, use 4 teaspoons minced fresh garlic in place of the garlic powder, Add it, along with the herbs, in step 2 of the recipe.

Optional Finishes for the Soup:

Stir-Ins

A splash of lemon juice or vinegar (the acidity brightens and heightens the flavors)
A tablespoon of tomato paste (stir in before adding the spinach leaves; it instantly deepens the flavors)
1 14.5 ounce can drained petite-diced tomatoes (add during the final 5 minutes of simmering)

Sprinkles

Vegan Parmesan cheese (if you are not vegan, use regular Parmesan)
Chopped fresh herbs (e.g., parsley or basil)
Thinly sliced green onions or minced red onion

Nutrition