TUSCAN WHITE BEAN SOUP RECIPE | healthy winter dinner recipe
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- Опубликовано: 7 июл 2024
- Are you looking for the best Tuscan white bean soup recipe to enjoy right now AND meal prep another healthy winter dinner recipe too? This combination of protein-packed white beans, dark green spinach and rich roasted butternut squash is a warm and filling meal in a single bowl. And there's one bonus ingredient I guarantee will be new to your collection of tasty kitchen hacks - cashew cream!
INGREDIENTS
1 tbsp extra virgin olive oil
2 celery stalks, diced
2 sliced leeks and/or 1 large onion diced
1-2 tsp fresh minced or roasted garlic
½ tsp oregano, ½ tsp rosemary, ½ tsp rosemary
1 can (15oz) cooked cannellini beans, drained not rinsed
1 small roasted butternut squash (4 cups cooked)
1 Tbsp extra virgin olive oil
1 small lemon juiced
4 cups vegetable stock
sea salt and pepper to taste
½ cup cashew cream
4 cups baby spinach
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ABOUT ME:
By the age of 6, there was early evidence that food would play an important role in my life. Practicing penmanship and kitchen creativity, I co-authored my first recipe, “Ham Slam”, with one of my older siblings. It had all the makings of a classic 1960’s American kitchen treasure, featuring gourmet ingredients like Campbell’s cream of celery soup and Durkee’s canned French Fried onion rings. It’s no wonder my culinary career promptly took a diversion until around the age of 40.
But spending years as an executive in the business of marketing brands such as Apple, Microsoft, and Sony Pictures didn’t snuff out my lifelong passion for travel, food, and wine. I eventually found my way back to my culinary roots when I turned my attention to studying technique at Cordon Bleu Paris, exploring new foodie concepts around Europe and documenting them in words and pictures.
I’ve been privileged to pen articles and columns in many publications, including the Food52, Huffington Post, msn.com, Zester Daily, Santa Ynez Valley Journal, Michigan BLUE Lakestyle Magazine, Olive Oil Times and Olive Oil Source, the world’s top-ranked olive oil-related websites.
In the process, there was one more thing I learned. Despite the explosion of global cuisines in restaurants all across the U.S., you can’t fully experience the wide world of flavor all from your own backyard, Toto.
Following that thought put me and my partner, George on a plane to Alicante Spain in 2014 where we have lived ever since. Our mission is to explore the aromas, ingredients and collective imaginations that are all part of Spain’s vast culinary heritage.
#mediterraneanrecipes #souprecipes #mediterraneandietrecipes 
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If you are a fan of meal prepping roasted veggies like I am, this recipe does double duty! I end up with even more easy freeze-and-reheat dinners for my little meal prep effort at the start of the week. What other ingredients should I be meal prepping next? XO Caroline
I just tried your Tuscan White Bean soup recipe. It's life changing! My family tried to guess what was the source of yummy creaminess in the soup. No one believed it when I told them about the cashew cream! My only wish was to have a piece of toasted garlic bread to go with it but then I thought about the added calories and the thought of bread dissipated quickly :) Eternally grateful!
Hi again Red! And thanks for letting me know about the reaction to the cashew cream. I use it all the time since it's so easy to make and goes in and with just about anything you'd otherwise use cream or sour cream for. Cheers, Caroline
We love this soup for a great meatless meal. We use heavy cream instead of cashew cream but thanks for that recipe, too.
Looks very delicious
Thanks, Melinda. And give it a try, I bet you really will like it too! Cheers, Caroline
Yum!!!!
Thanks, Mary. Hope you enjoy making it as much as eating it! Cheers, Caroline
This looks like an excellent soup! It's yet another Tuscan white bean soup, seems like there are many!! I am making a Tuscan white bean soup called aquacotta (from America's Test kitchen--they've been doing some healthy recipes lately---they used fennel and escarole, which I can't find so I am using lacinato kale). Favorite soups: Vegetarian minestrone, Ribollita (this is the one with "stale" bread in it), Chicken noodle from scratch, and Vegetarian sweet potato chili (okay maybe not *exactly* a soup) with homemade cornbread. No reason to give up healthy American type treats (if that's where you are from). BTW,. I struggle with the word Tuscan. I am much closer to a Tuscan AZ. :)
I agree with you, this soup is so flexible you can make the aromatics base with whatever is in the fridge or personally appeals to your taste buds. Personally I love fennel so often times is always within easy reach! Cheers, Caroline
Fabada, a great recipe from Asturia. Simple and delicious
Hi Hugues - Thanks for bringing up another classic Spanish bean soup because actually you can find a video for it on my channel too. What luck! I LOVE fabada Asturia. The first time I tasted it was at a party in the north of Spain to celebrate the new cider (sidra) of the year from the same region. I feel so lucky that I can source the giant white beans so easily along with some great handmade chorizo from our little butcher in the pueblo. Hope you get the chance to watch the other video, I know you’ll like it too. Cheers, Caroline
I love soup 😊thank you 💕
Oh hi Ruth! I think you are going to love this one then! Cheers, Caroline
I did not have squash or leeks, so I used a small sweet potato and some regular potatoes. I did this soup in my instant pot. I am just one person so I started with one half can of beans for the blended part and I added some leftover white meat chicken with the rest of the whole beans.
Brilliant, brilliant impromptu! You are cooking exactly the way I hope everyone learns to and it’s pretty much the way I cook every day. Hopefully the recipe is just inspiration, an inspection of what’s in the fridge is next, using up what you’ve got, throwing caution to the wind and cook with abandon! I wanna come over to your house for dinner…but oops, but that would mean you’d have to throw in another can of beans! And BTW, in the reheat version, I added a healthy teaspoon of Tajine seasoning (lime, salt, chile) for 2 servings and it made it SO yummy you may want to try that if a little spice agrees with you. Cheers, Caroline
That looked lovely Caroline. I like both the smooshed soups and the chunky, so you have my attention on this one.
I’ve made lots of winter soups but the cashew cream is a new idea for me.
Cheers my dear❤
Hi Lorraine - I can't wait to hear how you like the cashew cream. I had never used it until a couple of months ago and now I'm using it on all sorts of things, loving it! And it's ridiculously easy to make! Glad to hear that our "soup style" matches yours too. Enjoy, Caroline
Ooh, I am definitely adding this to my list of soups!! You are an amazing chef! Thank you so much for sharing!😃💜
Hi Sarah and thanks for acknowledging George's effort with the honey too! We really enjoy what we're doing here in Spain and are so happy that it gives you kitchen inspiration too. Cheers, Caroline
🍵👍🍵👍🍵👍
Hey Betty - Thanks again for your colorful endorsement! I LOVE it! Cheers, Caroline
The soup looks delicious! I love soups and have them all year round, great way to eat a healthy and flavorful bowl of vegetables for lunch and takes no time for weekly prep. Endless soup options and inexpensive when using seasonal vegetable or some frozen veggies too. Easy to add lentils, beans, legumes or some leftover meat.
What excellent suggestions, D&O! Thanks so much for sharing your ideas with all of us, I really appreciate it…and I love soups all year too! Cheers, Caroline
Txs so much, I've been searching for a suitable lifestyle diet, like this you sharing with us.
Hey Charmaine - Thanks for joining in the conversation. I'm so glad you found the channel and really hope it helps you on your own healthy journey! Cheers, Caroline
Thank you so much for these recipes Caroline. Now I have to find my immersion blender 🤔. I, like George, enjoy chunky bits in my soup. Cheers!!
Well then, of course, you'll know just about how much to pulse to get there! Hope you enjoy it! Cheers, Caroline
You and I must’ve been on the same page this past week! I made a pot of Cannellini bean soup. Yours is a lot more healthy and in-depth than mine, but mine only has about three or four ingredients And it’s really delicious for a quickie. I love the picture of all of your honey on your other post. Can’t wait to see what you’re up to next!
Hi Jane, so nice to hear from you! I’m with you all the way about keeping it simple! Wish we could share some of that honey with you. The “girls”made way more than G and I need! Cheers, Caroline
Thank you:) lovely recipe, and what a pretty cooking pan/bowl you have too:)
Thanks, Maugirl! I hope you get the chance to try making it and that you like it as much as we do! Cheers, Caroline
OH PLUS I NEED TO KNOW THE SERVING SIZE AS WELL.... THANKS
Hi Barbara - I'm very sorry but I don't have the resources to supply that information. You might find similar recipes online that do and see what they provide in the way of specific nutritional facts. Cheers, Caroline
I’d love links for many of the glass containers you use for both your items stored in your pantry as well as those you use for freezing. Like the ones you used in todays video. That is if you have any links to share. Thank you. 😊
HI Deborah! Nice to hear from you again. The ones in the pantry are from IKEA and were affordable enough to use in the pantry because I needed so many (although they are all plastic you can buy glass bottoms for them from IKEA too). But the last bunch I bought had lids that didn’t last, the top sides snapped off. Recently I purchased some higher quality glass ones from the Amazon store in Spain but that won’t help you much. My suggestion is to look for ones that come with lids where the side parts are hinged on, not simply molded. I’ve been through a bunch of difference ones and finally found the ones that seem to be working for me. I just went on Amazon US and found this type: JoyJolt JoyFul 24pc Borosilicate Glass Storage Containers with Lids and they happen to be on flash sale right now but at least you’ll know what type of container I’m referring to. Good luck with your search. Cheers, Caroline
Hi Caroline. This soup looks delicious. Is there something I can substitute for the cashew cream?
Sure, first you don’t have to add the cashew cream if it doesn’t appeal, the recipe will work very well without it. You can always add more of the beans before you blend it to get a creamy feeling and of course, sour cream or even heavy cream (but only 1/4 cup of this) would work well too. Since George recently discovered his cholesterol was a bit high for the first time in his life, we are working around using any animal fats for the time being. And discovering new things we probably wouldn’t have tried before! Cheers, Caroline
Try some (full fat) Greek yogurt. It works really well. Fage brand (in the US) is very nice.
Since I've never seen a jar of beans, would this recipe call for 4 cans if I blend the soup then want to have it chunky?
It looks so delicious and I can't wait to try it!
Hi Amy - You make an important point that I should have mentioned. It’s curious but I noticed when I first moved to Spain that all the “canned” beans are sold in jars, almost never see them in cans unlike in the US which is just the opposite. So.,,,absolutely whatever form they come in go for it or even better cook them fresh (I soak them overnight and then pressure cook a big batch). I would think 2 or 3 cans would do it, but try adding one can first, blend it and see if you like the consistency and add more as you go to your taste! Cheers, Caroline
In the US , Randall brand " great northern " beans are sold in a large jar . Easy to warm , add ham & cornbread side .
@@cynthiajohnston424 thank you so much
@@mediterraneanminutes Have you done a short or other video on how you cook the beans fresh? Sometimes I use several cans of chickpeas or other beans a week and debate if it's worth the effort/savings. Cheers
@@jerrybell6786 Hi Jerry - I have not done a dedicated video for this, although it sounds like a great idea so thanks for thinking of it! You can see how I prepare a bean stew though in a previous video where I use a pressure cooker (one of my favorite tools in the kitchen) to prepare beans. I always soak them at least one full night before (and into the next day) and change the water a few times as they soak. It eliminates any negative effects from lectin and reduces that gassy feeling. Both good results from a simple soak. Hope this helps, but I’ll put the “beans from scratch” idea in the hopper…Cheers, Caroline
Btw, your "hack" is great only if you have a high power blender. But the concept is easy enough. Doesn't work in a low power blender or food processor. A Ninja or Vitamix would work for this. Otherwise, Greek yogurt works nicely. Anytime a recipe says "cream", I use Greek yogurt, and it works.
Great point, JJ. Thanks for contributing another good piece of advice! Cheers, Caroine
LOOKS SO GOOD, BUT WHAT IS THE CALORIE CONTENT, FAT, PROTEIN, ETC.... I REALLY NEED TO KNOW.. THANKYOU
HI again - As I mentioned in my earlier response, coming up with the specific nutritional detail is beyond my capabilities at the moment. I rely on general nutritional information about the core ingredients to know that I'm in the right range for eating healthy. Cheers, Caroline