Tuscan White Bean Soup with Rosemary
A fifteen-minute pantry soup that tastes slow-cooked: white beans, tomato, rosemary and olive oil, finished with greens. The second batch freezes.
- White beans bring plant protein and fiber.
- Spinach and kale are sources of vitamin K, folate and iron.
- Canned tomatoes contain vitamin C and lycopene.
- Olive oil, in the pot and over the top, is a source of monounsaturated fat.
Estimated nutrition per serving
295kcal
17 gprotein
51 gcarbs
2 gfat
14 gfiber
Estimated — computed from this recipe's ingredient list with standard reference values, not lab-tested. How we calculate.
Ingredients
- 2 tbsp olive oil
- 1 onion, finely chopped
- 2 cloves garlic, sliced
- 1 sprig fresh rosemary (or 1 tsp dried)
- 2 cans (15 oz / 400 g) white beans, drained
- 1 can (14 oz / 400 g) chopped tomatoes
- 3 cups / 750 ml vegetable stock
- 3 big handfuls spinach or chopped kale
- salt, pepper, more olive oil to finish
Method
- Soften the onion in the oil, 4–5 minutes. Add garlic and rosemary for the last minute.
- Add beans, tomatoes and stock. Simmer 10 minutes.
- Mash a ladleful of beans against the side of the pot to thicken it.
- Stir in the greens until just wilted. Season properly — beans drink salt.
- Serve with a swirl of olive oil. Bread optional but correct.
Worth knowing. Freezes for three months. For a gentler version, use the green tops of 2 spring onions instead of onion and skip the garlic.
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Educational information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition, pregnancy, or medication. Full disclaimer.