Cannellini Bean & Greens Soup

Cannellini Bean & Greens Soup

Pureéd beans give this soup its velvety texture without the need to dairy.

Puréed cannellini beans give this soup its velvety texture, without the need for heavy cream or calories. 

Pureéd beans give this soup its velvety texture without the need to dairy.

Beans, beans and more beans!  They never get old, really :).  With so many varieties, cooking methods and uses, I could eat beans everyday.  In fact, I think I have this month.  One of my favorite ways of using beans is by adding them to soup, and this velvety smooth, Cannellini Beans & Greens Soup is a delicious one I’d love for you to try! 

Pureéd beans give this soup its velvety texture without the need to dairy.This soup is especially good if you are craving a silky smooth soup without the heaviness of cream.   It is rich in protein and veggies, free from dairy or cream, it’s always free from nuts.  It’s clean eating at its finest.

Pureéd beans give this soup its velvety texture without the need to dairy.

The secret is this amazing flavor and texture is quite simple.  Let the onions and carrots cook until softened, add in your garlic & spices then let those flavors mingle together before you add in your beans.  Once all the ingredients have had a chance to marry, carefully puree your soup until nice and smooth. The richness of the beans is what creates this creamy finish, no need to add any dairy! Finally, add those crunchy garlic chips on top of each serving and you’ve just created a “BAM” moment as Emeril liked to say.

Make this today!

Cannellini Beans and Green Soup

Prep

Cook

Total

Yield 6 People

Pureed cannellini beans give this soup its velvety texture, without the need for heavy cream or calories. 

Ingredients

3 tablespoons extra-virgin olive oil

1 large white onion, chopped

1 medium carrot, peeled and chopped

4 garlic cloves, minced (or 2-3 teaspoons minced garlic from a jar)

1 tablespoon fresh thyme, chopped

2 cans cannellini beans, drained (save brine for aqua faba recipes)

4 cups vegetable broth

2 cups water (or extra vegetable broth)

1 dried bay leaf

8 ounces spinach ( I like to use baby spinach for salad mixes)

1/2 teaspoon crushed red pepper flakes

course sea salt & ground pepper to taste

Instructions

Heat 1 tablespoon oil in a medium Dutch oven or large stock pot over medium. Cook onions and carrots just until soft (5 min). Stir in minced garlic, thyme and red pepper flakes. Cook another minute, do not let garlic burn.

Drain and rinse cannellini beans.  Add to Dutch oven with vegetable broth and bay leaf. Bring to a low boil then reduce to low.  Let simmer about 15 minutes. Remove and discard bay leaf.

Carefully purée soup in a blender until smooth (doing this in batches helps or use a handheld purée blender.  Return back to Dutch oven then bring to a slow simmer again.  Toss in spinach leaves and stir until wilted (about 3 minutes) then season with salt & pepper.

In a small skillet, heat remaining 2 tablespoons of oil on medium and add sliced garlic.  Cook until golden brown then remove from heat.

Divide soup among bowls, top with golden garlic slices and drizzle with olive oil from pan.

Notes

If you would like a little more substance to your soup, simply purée your 2 cans as the recipe states, return to the Dutch oven THEN add an additional container of rinsed beans before adding the spinach. 

Courses Dinner

Need More Bean-spiration?

New Year Goals

Have you made a New Year’s Resolution?  If so, what are you really working towards this year? Clean eating? going to the gym? expanding your vocabulary? building a new career path?  I’d love to hear in the comments below.  I thought about giving up coffee, but then I laughed at such foolish thinking!  So instead, I’m working on being more disciplined with my time. Hopefully that will lead to more weekly blog posts for to enjoy! 

Let’s continue to connect & encourage others with food allergies & restrictions.  Follow Allergylicious on Facebook and invite your friends! Find me on Instagram and Tag #allergylicious with your awesome remakes!  You can also find me on Pinterest sharing the newest, delicious, allergy-friendly foods.  So many wonderful ways to share with others and build a community of support.

Puréed cannellini beans give this soup its velvety, rich texture without the need for cream while fresh greens ups the nutritional value. Vegan, Top 8 free, GF

 

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2 Comments
  • Alisa Fleming
    Posted at 22:57h, 12 January Reply

    I was dying to know what the garnish was – golden garlic slices is genius Nicole!

    • nicoleanndawson
      Posted at 19:19h, 15 January Reply

      Those sure are garlic chips! Just adds a little texture and extra flavor to this creamy soup.

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