Hearty Tuscan White Bean and Spinach Soup: A Nutritious Comfort Food Delight

Discover the perfect balance of hearty and healthy with this Tuscan White Bean and Spinach Soup. This delightful soup, loaded with nutritious vegetables, tender white beans, and fresh spinach, is infused with aromatic herbs and topped with grated Parmesan cheese. It’s a comforting and wholesome meal, ideal for any time of the year.

Ingredients:

  • Carrots: 2, chopped
  • Onions: 3 (2 small and 1 large), chopped
  • Garlic: 2 cloves, minced
  • Water: 1.5 liters
  • Black Peppercorns: 3
  • Olive Oil: 2 tablespoons
  • Celery: 1 stalk, chopped
  • Chopped Tomatoes: 1 can (400g)
  • White Beans: 2 cans (800g total), drained and rinsed
  • Fresh Spinach: 200 g, washed
  • Dried Basil: 2 teaspoons
  • Dried Oregano: 1 teaspoon
  • Salt and Pepper: to taste
  • Grated Parmesan Cheese: for serving

Directions:

  1. Sauté Vegetables:
    • Heat the olive oil in a large pot over medium heat. Add the carrots, onions, celery, and garlic. Sauté until the vegetables are soft, about 5-7 minutes.
  2. Simmer Base:
    • Add the chopped tomatoes, water, and black peppercorns. Bring the mixture to a boil, then reduce the heat and simmer for 20 minutes.
  3. Add Beans and Spinach:
    • Stir in the white beans, spinach, basil, and oregano. Continue to simmer for another 10 minutes. Season with salt and pepper.
  4. Serve:
    • Serve hot, garnished with grated Parmesan cheese.

Serving Suggestions:

  • Pair with a slice of crusty bread or garlic toast for a complete meal.
  • Serve with a side of mixed greens salad for added freshness.

Cooking Tips:

  • For a richer flavor, use vegetable broth instead of water.
  • Add a splash of lemon juice before serving to enhance the flavors.
  • Ensure to rinse the canned beans thoroughly to reduce sodium content.

Nutritional Benefits:

  • White Beans: High in fiber, protein, and essential nutrients like iron and magnesium.
  • Spinach: Rich in vitamins A, C, and K, as well as folate and iron.
  • Carrots: Packed with beta-carotene, fiber, and antioxidants.
  • Garlic and Onions: Offer anti-inflammatory and immune-boosting properties.

Dietary Information:

  • Vegetarian: This soup is entirely vegetarian-friendly.
  • Gluten-Free: Naturally gluten-free, ensuring a safe option for those with gluten sensitivities.
  • Low-Calorie: With only 220 kcal per serving, this soup is a great low-calorie meal option.

Why You’ll Love This Recipe:

  • Nutritious and Filling: Packed with vegetables and beans, this soup is both hearty and healthy.
  • Flavorful and Comforting: A warm, savory soup that’s perfect for any season.
  • Quick and Easy: Ready in under an hour, ideal for weeknight dinners.
  • Versatile: Easily adaptable with different vegetables or herbs.

Conclusion:

This Tuscan White Bean and Spinach Soup is a delicious and nutritious addition to your meal rotation. The combination of tender beans, fresh spinach, and aromatic herbs creates a hearty and satisfying dish that’s perfect for any occasion. Whether you’re looking for a comforting weeknight dinner or a healthy lunch option, this soup will surely become a favorite. Enjoy the rich flavors and health benefits in every bowl!