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Tuscan Bean Soup

Published by Cheryl Mussatto, MS, RD, LD on Oct 21, 2020

 

Soup’s on!  Whip up a batch of this soothing soup and enjoy its yummy flavors and nutrient-rich ingredients in every spoonful. 

You know when you find that perfect recipe.  Once you’ve tasted it, it’s the one you are already planning to go back to again and again.  Tuscan Bean Soup is this recipe. Here is your perfect meal for fall and winter weather or for those busy weeknights anytime of the year. Savory and hearty, it’s the classic bowl of soup to cozy up with on a briskly cold weather day satisfying your need for a comfort food.

Besides providing comfort and warmth, Tuscan Bean Soup has a hint of lemon providing just the right amount of a refreshing gusto and zest with each spoonful.  Love beans?  Then you’ll love this soup. The kidneys beans contain vitamin C and niacin, essential for healthy eyes, skin, and hair and the white canellini beans are a good non-dairy source of calcium helping maintain strong bones.

Loaded with fiber, protein, and is also low sodium, Tuscan Bean Soup bursts with flavor and can be made entirely in just one pot.  Ready within 30 minutes, it’s freezer friendly making it ideal for make-ahead meal prep.

Serve with whole grain bread and fresh fruit and just watch as Tuscan Bean Soup will soon become a family favorite!

                                                                               Photo by Cheryl Mussatto 

Tuscan Bean Soup – Serves 6, 1 cup servings

Nutrition per serving: Calories – 198; Total Fat – 6 grams; Protein – 8 grams; Carbohydrates – 28 grams; Fiber – 4 grams; Sodium – 210 milligrams

Ingredients:

1 tablespoon olive oil

1 medium onion, diced

2 garlic cloves, minced

1 stalk celery, diced

4 cups low-fat, reduced-sodium chicken broth

1 15-ounce canned petite diced tomatoes

1 15-ounce canned red kidney beans, drained and rinsed

1 15-ounce canned cannellini beans, drained and rinsed

1 tablespoon chopped fresh thyme

1 cup chopped spinach

1 cup uncooked small pasta shells

1 tablespoon fresh lemon juice

Directions:

  1. In a stockpot over medium high heat, heat the oil. Add the onion, garlic, and celery and sauté for five minutes.
  2. Add the pepper to the stockpot and sauté for 3 minutes.
  3. Add the broth, tomatoes, and beans. Bring to a boil then simmer over low heat for 20 minutes.
  4. Add the thyme, spinach, and uncooked pasta shells. Simmer for about 8 minutes.
  5. Add the one tablespoon of fresh lemon juice and stir well.
  6. Serve warm with whole grain bread and fruit.

 

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Cheryl Mussatto, MS, RD, LD

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City; an adjunct professor for Allen Community College, Burlingame, KS where she teaches Basic Nutrition; and is a freelance writer and blog contributor for Dr. David Samadi, Urologic Oncologist Expert and World Renowned Robotic Surgeon in New York City. Cheryl is also the author of The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia and The Prediabetes Action Plan and Cookbook, both available on Amazon in Kindle and paperback editions.

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