Cannellini Bean & Greens Soup

Cannellini Bean & Greens Soup

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.

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

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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

  1. 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. 
  2. 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. 
  3. 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.  
  4. In a small skillet, heat remaining 2 tablespoons of oil on medium and add sliced garlic.  Cook until golden brown then remove from heat. 
  5. 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

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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29 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.

  • Kristina
    Posted at 17:22h, 26 September Reply

    cannellini is my favorite bean! I am loving the sound of this soup – will be making it soon, thanks!

  • Jenn
    Posted at 21:09h, 26 September Reply

    I could eat soup every day so I’m super excited to be heading into soup season. This looks so healthy and delicious. And that crispy garlic on top looks divine!

    • nicoleanndawson
      Posted at 13:31h, 28 September Reply

      The garlic chips are delicious, thats for sure. You may have to double that recipe in case you get to snacking 🙂

  • Alisa Fleming
    Posted at 23:59h, 26 September Reply

    Pinning this one. I need some great plant-based soup options for the cold season ahead. It seems to have arrived earlier than expected!

    • nicoleanndawson
      Posted at 13:30h, 28 September Reply

      This will be perfect to combat the cold. We haven’t gotten there yet, but it’s coming.

  • Lindsey Willson
    Posted at 01:02h, 27 September Reply

    I am totally making this! You create really great recipes I love them all. Love the photos too!

    • nicoleanndawson
      Posted at 13:29h, 28 September Reply

      Thanks Lindsey! I think the same thing when I see your posts.

  • Chrystal @ Gluten-Free Palate
    Posted at 08:14h, 27 September Reply

    I love eating Cannellini Beans! This soup looks scrumptious.

    • nicoleanndawson
      Posted at 13:29h, 28 September Reply

      Beans are a necessity in our home, especially since its vegan, but cannellini beans are my fav!

  • Gluten Free With Emily
    Posted at 10:41h, 27 September Reply

    Yum! I love bean soups and this one looks so delcious! So many great veggies in here too!!

  • Dianne's Vegan Kitchen
    Posted at 15:39h, 27 September Reply

    Those garlic chips are calling my name! They look like such a great soup topper!

    • nicoleanndawson
      Posted at 13:28h, 28 September Reply

      Those garlic chips are so good! You can even add them to pasta or salad dishes.

  • Jereann Zann
    Posted at 16:48h, 27 September Reply

    This soup looks so comforting! What a great recipe Nicole!

  • Sharon @ What the Fork
    Posted at 18:56h, 27 September Reply

    This recipe looks like a must try! I’ve never had it before but it looks really delicious!

    • nicoleanndawson
      Posted at 13:27h, 28 September Reply

      Then you must try it. It’s healthy and loaded with flavor, just don’t forget the garlic chips…those are a must!

  • Mel | avirtualvegan.com
    Posted at 00:15h, 29 September Reply

    Mmmm it sounds so flavourful and I love those garlic slices on top! What a great idea.

    • nicoleanndawson
      Posted at 22:55h, 02 October Reply

      Wouldn’t be the same without those garlic chips.

  • Linda from Veganosity
    Posted at 12:50h, 29 September Reply

    Cannellini beans are one of my favorites. They’re so mild in flavor and creamy in texture. This soup sounds absolutely divine.

  • Trinity Bourne
    Posted at 13:47h, 29 September Reply

    There’s nothing like a delicious, hearty bean soup. This sounds really yummy.
    x

  • Sophia | Veggies Don't Bite
    Posted at 18:50h, 30 September Reply

    I love cannellini beans in soup. Such great flavor and texture. It looks like a great all in one meal!

    • nicoleanndawson
      Posted at 22:53h, 02 October Reply

      I’m with you, cannellini beans add so much to a bowl of soup.

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    Posted at 21:37h, 15 October Reply

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