High-Protein, Italian White Bean Basil Soup

When winter rolls around, there’s nothing quite like a warm, comforting bowl of soup to coax you through the chill. Packed with protein from the white beans and bursting with the fresh flavors of basil and garlic, this Hearty Italian White Bean Basil Soup is like a hug in a bowl. Studies suggest that legumes like beans can help stabilize blood sugar levels, making this not only a treat for the senses but a friend to your health. Imagine sinking a spoon into a creamy, savory broth as it envelops tender rice and vibrant greens—a truly delightful experience.

Print

Why This Hearty Italian White Bean Basil Soup Never Fails

This recipe springs to life with minimal fuss and maximum flavor, making it the perfect go-to for busy weeknights or cozy weekend dinners. It marries the heartiness of beans with the lightness of fresh basil for an unexpected yet delightful twist. You can whip it up in under 30 minutes, and trust me, your family will be clamoring for seconds. And the best part? You won’t have to declare a culinary war in your kitchen—it’s relaxed cooking at its finest.

The Essentials

For this savory soup, you’ll need:

• 1 packed cup (160g) finely diced yellow onion
• 4 large garlic cloves (1 large tbsp minced)
• 4 1/2 cups low sodium vegetable broth
• 1/2 cup (104g) white jasmine rice
• 1 1/4 cups (300g) tomato sauce
• 1 tablespoon + 1 teaspoon Italian seasoning
• 1 to 1 1/2 teaspoons fine sea salt and 1/4 teaspoon black pepper
• Optional: A heaping teaspoon of chili powder or a pinch of chili flakes for a kick
• Two 15 oz low-sodium canned white beans, drained & rinsed
• 1/2 packed cup finely chopped fresh basil (don’t skip this; it’s the star of the show!)

Let’s Cook

Ready to dive in? Here’s how to whip up this mouth-watering soup in a snap:

1. Add the onion to a large pot over medium heat with ONLY 1/2 cup of the broth and sauté for 5-8 minutes until tender, stirring frequently.
2. Stir in the garlic and cook for another minute until fragrant.
3. Add the remaining 4 cups broth, rice, tomato sauce, Italian seasoning, salt, pepper, and optional chili powder or flakes. Stir well and bring to a high boil.
4. Once boiling, reduce the heat to medium-low and cover, allowing it to cook for 10 minutes until the rice is just tender.
5. After the rice is tender, add the drained beans and let it cook for another 5 minutes.
6. Taste and adjust seasoning as needed, then fold in the fresh basil and let the soup sit for 5-10 minutes before serving. As it sits, it thickens beautifully because of the rice.

Healthy Reasons to Love This

This Hearty Italian White Bean Basil Soup serves about 6 generous portions, with each serving containing approximately 220 calories, 10g protein, 35g carbs, 5g fat, and a satisfying 7g fiber. That’s right—not only does it fill your belly, but it also packs the nutritional punch that will leave you feeling great. Enjoy those wholesome beans and nutrient-rich greens in a way that warms the heart!

How to Serve It Best

This soup is perfect served with a hearty slice of crusty whole-grain bread or garlic toast that you can dip right into that savory goodness. Pair it with a fresh green salad drizzled with lemon vinaigrette for a balanced meal. It’s great for a cozy winter’s evening but also light enough for a refreshing autumn afternoon.

How to Store It Right

This soup keeps wonderfully in the fridge for up to 4 days. Store it in an airtight container, and it’ll be a perfect grab-and-go meal for your busy weekdays. If you want to keep it longer, feel free to freeze in individual portions—just remember to let it cool before transfer. To reheat, simply warm it on the stovetop or in the microwave, adding a splash of broth or water to restore its lovely texture.

Expert Tips

1. For a creamier texture, blend half the soup before adding the beans, then return it to the pot.
2. A splash of balsamic vinegar at the end boosts depth of flavor.
3. Add a sprinkle of freshly grated Parmesan cheese just before serving for an indulgent finish.
4. If you prefer a heartier texture, toss in some chopped spinach or kale during the last few minutes of cooking for extra nutrients and color.
5. Make it a meal by adding cooked sausage or grilled chicken for a protein boost that transforms it into a complete dish.

Seasonal Twists

1. Autumn Variation: Incorporate diced butternut squash to echo the season’s warmth and sweetness.
2. Gourmet Touch: Swirl in a dollop of pesto right before serving for an elevated flavor profile.
3. Playful Fun: For a kid-friendly twist, swap the rice for small pasta shapes like ditalini or orzo.

Learn from My Mistakes

1. Overcooking the rice: It can become mushy. Always check for that tender, slightly al dente bite!
2. Too much salt: Remember, you can always add more later, but once it’s in, there’s no turning back. Start light!
3. Not enough basil: It’s crucial for brightness—don’t skimp!
4. Skipping the resting time: Letting the soup sit allows the flavors to meld beautifully.
5. Skipping the broth: It provides essential flavor. Water won’t have the same rich taste—trust me!

Creative Second-Day Ideas

1. Savory Stuffed Peppers: Use the soup as a filling for bell peppers, top with cheese, and bake for a delightful twist.
2. Hearty Pasta Dish: Toss the soup with cooked pasta for a pasta-riffic version that’s sure to please.
3. Bean Dip: Blend leftovers into a creamy dip for a quick appetizer, served with pita chips or veggies.

Curious Cooks Ask

• Can I use other beans? Absolutely! Canned chickpeas or black beans work wonderfully for a different flavor profile.
• Is this soup vegan? Yes, it is entirely plant-based, making it perfect for vegetarian and vegan diets.
• Can it be made ahead of time? Definitely! In fact, the flavors deepen when it sits overnight. Just reheat and enjoy!
• What can I serve with this? Consider a light salad or a crusty bread for a complete meal experience.

So gather your ingredients, put on your favorite apron, and let’s make this delicious Hearty Italian White Bean Basil Soup together. Whether it’s for a cozy family dinner or a simple weekday meal prep, this recipe won’t disappoint!