A big serving of my White Bean Soup recipe satisfies everything you could possibly want from a bean recipe. In my opinion, a daily serving of beans is one of the most important things you can do for your health. Next to eating more fruits and vegetables, which this recipe has a lot of!
Quick and Easy Vegan White Bean Soup Recipe
Now, if you’re not vegan, have no fear. This white bean soup recipe is absolutely delicious, even when topped with homemade vegan parmesan cheese. The beans are cooked to perfection and the flavor is rich, deep and full-bodied.
It takes about 10-15 minutes to assemble all of the ingredients. After this, only about 8 minutes are required to saute the vegetables. Then, you’re just going to simmer for about 15 minutes to combine all of the flavors and soften the vegetables. You’ll then end up with a perfectly cooked, perfectly seasoned nice big pot of white beans.
And if you eat a serving of this bean dish everyday, you could just live to 100.
“Live to 100” White Bean Soup Recipe
If you are familiar with the Blue Zone Diet or have read my Blue-Zone Friendly Chili post, you know why I am so enthused about the benefits of bean-based chili recipes. That’s because people who live in the Blue Zones eat a lot of beans. In correlation, the Blue Zone residents happen to be considered the “world’s healthiest people.”
The Blue Zones consist of five regions in Europe, Latin America, Asia and the U.S. These are places researchers have identified as having the highest concentrations of centenarians (people who live to 100) in the world. If you have read our Clean Cuisine nutrition book or are familiar with our anti-inflammatory food pyramid, you know beans are the 2nd tier on the base of our pyramid. In other words, beans are a staple food I make a point to eat every single day.
Beans are Loaded with Nutrients
Beans loaded with antioxidants, fiber, phytonutrients, vitamins, minerals and plenty of super clean plant protein. They also are an excellent source of a “miracle starch” called resistant starch. Resistant starch is incredibly helpful for weight loss, weight maintenance and also for reducing inflammation. This is because the less body fat you have, the less systemic inflammation there is. You can read more about the benefits of beans and their resistant starch HERE.
For those of you with food allergies and food sensitivities, it’s helpful to know this White Bean Soup meets the following dietary restrictions:
Dairy Free/ Egg Free/ Nut Free/ Grain Free/ Vegetarian/ Vegan / Soy Free
White Bean Soup Recipe
White Bean Soup recipe dishes up everything you could possibly want out of a bean recipe. A daily serving a beans is great for your health.
- Prep Time: 15 mins
- Cook Time: 30 mins
- Total Time: 45 minutes
- Yield: 8 1x
- 1 tablespoon extra virgin olive oil
- 1 large onion, chopped
- 6 garlic cloves, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 fennel bulb, chopped
- 6 cups vegetable broth
- 1 teaspoon dried thyme
- ½ teaspoon oregano
- 1 1/2 teaspoon Himalayan pink salt
- 1/2 teaspoon black pepper
- 3–15 oz. cans of white cannellini beans, drained and rinsed
- Fresh parsley for serving
- OPTIONAL: fresh parsley and vegan parmesan cheese for serving
In a 5.5 quart stockpot, such as the one shown from Xtrema, heat olive oil over medium heat. Add onions and cook about 3-5 minutes. Add the garlic, carrots, celery, fennel, thyme, oregano, salt and pepper, and cook for an additional 2-3 minutes.
To the stockpot, add the broth and beans. Bring to a boil, reduce heat and simmer for 15 minutes to combine all of the flavors and the vegetables soften.
Remove from heat and serve immediately. To garnish, sprinkle fresh parsley and vegan parmesan cheese.