Puréed cannellini white beans give this soup its velvety texture, without the need for heavy cream or calories.
Creamy Soup using White Beans
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!
This bean 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.
Flavorful White Bean Soup
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.
You May Love These Bean Recipes Too
- Papas Nachos – are the bomb
- Pad Thai– will bring a smile to your face
- Breakfast Burritos– makes morning a little easier
- Easy Instant Pot Black Beans (by My Gluten-free Miami) –when dinner needs to be ready in a pinch
Make this today!
Cannellini Beans and Green Soup
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.
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Nutrition Information:
Yield: 6 Serving Size: 1Amount Per Serving: Calories: 214Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 582mgCarbohydrates: 28gFiber: 7gSugar: 3gProtein: 10g
Nutritional information is only an estimate based off of using an online calculator. Numbers will change depending on brands used.
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.
I was dying to know what the garnish was – golden garlic slices is genius Nicole!
Those sure are garlic chips! Just adds a little texture and extra flavor to this creamy soup.
cannellini is my favorite bean! I am loving the sound of this soup – will be making it soon, thanks!
A girl after my own heart!!
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!
The garlic chips are delicious, thats for sure. You may have to double that recipe in case you get to snacking 🙂
Pinning this one. I need some great plant-based soup options for the cold season ahead. It seems to have arrived earlier than expected!
This will be perfect to combat the cold. We haven’t gotten there yet, but it’s coming.
I am totally making this! You create really great recipes I love them all. Love the photos too!
Thanks Lindsey! I think the same thing when I see your posts.
I love eating Cannellini Beans! This soup looks scrumptious.
Beans are a necessity in our home, especially since its vegan, but cannellini beans are my fav!
Yum! I love bean soups and this one looks so delcious! So many great veggies in here too!!
Beans soups are a fav of mine too.
Those garlic chips are calling my name! They look like such a great soup topper!
Those garlic chips are so good! You can even add them to pasta or salad dishes.
This soup looks so comforting! What a great recipe Nicole!
Thanks Jereann!
This recipe looks like a must try! I’ve never had it before but it looks really delicious!
Then you must try it. It’s healthy and loaded with flavor, just don’t forget the garlic chips…those are a must!
Mmmm it sounds so flavourful and I love those garlic slices on top! What a great idea.
Wouldn’t be the same without those garlic chips.
Cannellini beans are one of my favorites. They’re so mild in flavor and creamy in texture. This soup sounds absolutely divine.
Thanks Linda….Velvety smooth, for sure!
There’s nothing like a delicious, hearty bean soup. This sounds really yummy.
x
Agree Trinity! Bean soup for the win!
I love cannellini beans in soup. Such great flavor and texture. It looks like a great all in one meal!
I’m with you, cannellini beans add so much to a bowl of soup.
what size cans of beans?
15-16 oz