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!
- 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
- 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.
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: 1
Amount 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.