Tuscan white bean soup vegan, just the thing on this snowy January day. I love warming soups, especially when I just come back from a walk really nice and frozen. To be honest, we don’t go for walks very often at the moment, but swap our sports shoes for ski boots. It is rare to have continuous snow cover for weeks around here. If you believe the weather forecast, it could even snow again in the next few days and that already puts me in a euphoric mood. The huskies are even happier when we take them cross-country skiing, sledding or skiing down the local mountain. Then, after we’ve exhausted ourselves, we’ll have this wonderfully warming and healthy soup. A dream!
Vegan Tuscan bean soup
Quick and easy is the motto of this soup, as with so many recipes on this site. I tend to be the simple, straightforward type and that is reflected in my recipes. I like dishes best that I can cook in advance and then have on the table within 15 minutes. Beans are always on the agenda, because for me they are one of the healthiest and most underrated foods. Just recently I read a new book book about the world of microbes in our bodies. The author Alanna Collen Analyzed how our eating habits have shifted over the last several decades. Move away from healthy legumes and fiber and toward meat and dairy products galore. Meanwhile, the products that do not contain animal ingredients are the absolute exception in the supermarket. Sad but true, because even in the face cream that many prominent faces recommend us, you can find collagen from slaughterhouse waste. Here is a guide from Peta on the subject of vegan cosmetics.
Legumes are a wonderful way to strengthen his health and especially the little helpers in the gut (microbes) sustainable. Here is a brief overview of why beans are so healthy for us:
- rich in dietary fiber (9g per 100g)
- B vitamins, especially B1 (thiamine with 0.12mg per 100g)
- Protein (9.7g per 100g)
- Folic acid (81 µg per 100g)
- Magnesium (63mg per 100g)
- Iron (3.7mg per 100g)
TIP: Researchers at the Harvard School of Public Health found that women who eat beans at least twice a week reduce their risk of developing breast cancer by 24 percent. Overall, they are also less likely to develop heart disease, type 2 diabestes and high blood pressure. Source of the study at the very bottom of the page.
Simple vegan soups
Let’s start with the ingredients. A little frying oil, garlic, onion, celery, carrots and white beans, deglazed with vegetable broth and seasoned with Italian herbs, sea salt and pepper. Just before the cooking time is up, I add black cabbage for an extra nutritional kick. Alternatively, ordinary kale is also suitable.
TIP: If you like, puree some of the soup after cooking to make it a bit creamier. I didn’t puree it in my case and so it was more like a stew. A little fresh lemon juice to serve, rounds them soup wonderfully.
Homemade spelt rolls or crispy fresh baguette taste especially delicious with the soup. If you don’t feel like the Tuscan version today, I recommend my peanut curry soup, roasted cauliflower soup or carrot soup with ginger cream.
The Tuscan bean soup is:
- Warming
- hearty
- Italian
- filling
- Quick and simple
Are you ready thedelicious and tasty, vegan and warming soup? I wish you a lot of fun in recooking and of course a review at the bottom of this page. If you post a picture, use the hashtag #veganevibes.
Tuscan bean soup (vegan & gluten-free)
- 15 ml Frying oil or another high-heat oil, alternatively vegetable broth, or water if oil-free
- 1 Piece white onion peeled and finely chopped (or 2 shallots
- 2 Piece Garlic cloves peeled and finely chopped
- 1 Piece big carrots peeled and cut into cubes
- 4 Piece Celery sticks washed and cut into rings
- 240 g Cannellini beans – drained and washed or a jar before draining alternatively use other beans of choice
- 1500 ml Vegetable broth
- 2 tbspn Italian herbs
- Sea salt to taste
- black pepper to taste
- optional: a sprig of fresh rosemary
- 67 g Black cabbage washed and cut, alternatively use kale
TO SERVE:
- Spelt roll
- black sesame
- Fresh lemons cut into quarters
- Fresh parsley green
Anleitung
- Heat large pan with frying oil on the stove. Sauté garlic and onion until translucent.15 ml Frying oil, 1 Piece white onion, 2 Piece Garlic cloves
- Add carrots and celery and sauté for another 3 minutes until translucent. Deglaze with vegetable stock. Add white beans, Italian herbs, salt and pepper to taste and bring to a boil.1 Piece big carrots, 4 Piece Celery sticks, 240 g Cannellini beans – drained and washed, 1500 ml Vegetable broth, 2 tbspn Italian herbs, Sea salt to taste, black pepper to taste, optional: a sprig of fresh rosemary
- Once the soup boils, turn down to medium heat and simmer for 15 minutes. When the cooking time is over, add the pre-cut cabbage and let it steep briefly. If you want to cook the cabbage more thoroughly, boil the soup for another five minutes.67 g Black cabbage
- TIP: At the end of the cooking time, put half of the soup in a blender. Please work carefully as the liquid is very hot and blend until a creamy soup is formed. Alternatively, use a wand or other hand mixer. Add back to the rest of the soup and stir vigorously until everything is well combined.
- Divide soup into plates, (optionally) garnish with black sesame seeds and fresh lemon quarters, optionally serve with fresh baguette and enjoy! Keeps up to 2 days covered in the refrigerator, frozen up to 4 weeks. Is very suitable for reheating.Spelt roll, black sesame, Fresh lemons, Fresh parsley green
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