Vegan Soup Recipe: White Bean Italian Style Soup

Quick Easy Nourishing Delicious Soup For Busy Cooks

This is a great soup recipe when you're busy and tired, and need something quick, hot and nourishing for supper. It's delicious with any kind of bread or muffins, and a salad - or not. Yummy with grated parmesan cheese if you're lacto-veg.

Cooking Tips: This soup recipe calls for canned beans, but you can cook your own very easily - it just takes more time to soak and cook, so you have to plan ahead and start the beans the day before, or pressure cook them.

A jar blender works best to puree the soup, but a stick blender also works, or a stiff whisk or other pureeing or mashing device, with a variety of results.

4 Servings:

Nutrition Info for 1 Serving, 258 g: 201 calories, 36g carbohydrate, 4 g fat, 176mg sodium, 8g dietary fiber, 8g protein, This food is low in Saturated Fat, and very low in Cholesterol, good source of Dietary Fiber, Folate, Potassium and Manganese, very good source of Vitamin A and Vitamin C. Estimated glycemic load: 14

Printable Recipe: Click the print button in your browser to print the recipe

Ingredients:

• 1 can Great Northern or other white beans
• If you want to cook your own beans, see the directions below
• 2 cups peeled, cubed potatoes
• 1 fennel bulb, sliced
• 2 stalks celery, diced
• 2 - 3 carrots, peeled and sliced thinly on the diagonal
• 1 Tbsp olive oil or other vegetable oil
• 1 - 2 cloves garlic, minced
• 1 tsp dried basil OR 1 Tbsp fresh minced

• 1 tsp dried marjoram OR 1 Tbsp fresh minced
• 1/2 tsp dried thyme, OR several fresh sprigs
• 1/2 tsp dried ground fennel seed
• 1/4 tsp paprika
• 1 pinch turmeric
• 6 cups boiling water or unsalted soup stock
• 1 Tbsp soy sauce or Braggs Liquid Aminos
• Fresh ground black pepper and salt to taste
• 2 Tbsp minced fennel leaves (feathery tops) as garnish

Directions:

1. Heat the oil in an 8 - 10 quart pan
2. Prep the veggies
3. Add the hing or garlic to the oil
4. Add the veggies and sauté 5 minutes on med/high heat
5. Add the herbs and spices, sauté briefly
6. Add the boiling water, simmer 15 - 20 minutes or until veggies are tender
7. Remove about 2 cups vegetables (except carrots) with broth, and puree in a blender. Or use a food processor, food mill, blender stick, stiff whisk, or potato masher
8. Pour the puree back into soup
9. Drain and rinse the beans, then add to soup
10. Cook on low another 5 - 10 minutes
11. Add soy sauce, salt & pepper to taste, and minced fresh fennel leaves just before serving

Bean Cooking Directions:

1. Note - This makes enough beans for a second batch, to freeze, or make a double soup recipe. Using a pressure cooker greatly reduces cooking time, but don't omit the soaking!
2. Soak 1 c. of beans 8 hours. Use hot water & change several times to cut soaking time in half
3. Drain & rinse the soaked beans, cover with cold water to cover & bring to a boil
4. Boil ten minutes & skim the foam
5. Cover & simmer for 1 - 2 hours, until falling-apart tender

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