Vegan Oil-free Hearty Italian White Bean Basil Soup is full of Italian herbs and fresh basil and is super hearty thanks to protein-rich white beans and hearty rice. This will have your house smelling absolutely amazing too!
Oh, what an exciting post I have for you all today! It’s a new year with lots of exciting things to come on the blog. First up, is this Hearty Italian White Bean Basil Soup! Vegan, gluten-free and oil-free and just 8 ingredients! I wrote this recipe for my favorite home store ever, Pottery Barn. When they contacted me to create a healthy, simple recipe to kick off the new year, I jumped at the chance!
Everybody is always making New Year’s resolutions and thinking about diet changes or exercise routines. Most people think that you have to eat nothing but boring salads to achieve a healthier lifestyle. Well, I wanted to showcase a recipe that was much more interesting than salad, and at this time of year when it’s cold, a soup is perfect.
This soup is incredibly high in protein and nearly fat-free. It is not only delicious, but a healthy start to the new year.
HOW TO MAKE ITALIAN WHITE BEAN BASIL SOUP
You will need just 8 simple ingredients:
- jasmine rice
- low sodium vegetable broth
- yellow onion
- garlic cloves
- tomatoes and tomato sauce
- Italian seasoning
- white beans
- fresh basil
- red pepper flakes
This soup has Italian herbs throughout, a fresh tomato base, hearty white beans, textured rice and fresh basil. You will feel full and satisfied and not bored by it, I promise. I used Pottery Barn’s gorgeous Vintage Wood Bowls. I wanted to serve the soup in something other than your expected white bowls. I’m a huge fan of distressed, worn woods and pieces and these bowls are just beautiful.
A huge thank you to Pottery Barn for sponsoring this post. Be sure to check out Pottery Barn and blog to see this recipe featured.
Can’t wait to hear what you think of this Hearty Italian White Bean Basil Soup!
Hearty Italian White Bean Basil Soup
Ingredients
- 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: I love a little heat to everything so I added a heaping tsp chili powder, or pinch chili flakes would work too)
- two 15 oz low-sodium canned white beans, drained & rinsed
- 1/2 packed cup finely chopped fresh basil (don't leave this out, it really brings it all together!)
Note
- I used an Italian spice blend that you can find at any grocery store. Mine is a combo of basil, oregano, thyme, rosemary, savory, fennel, sage and marjoram. Some versions have red pepper or salt, so I would avoid those as it could make the soup really spicy.
Instructions
- 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. Add the garlic and cook another minute. Add the remaining 4 cups broth, rice, tomato sauce, Italian seasoning, salt, pepper and chili powder or chili flakes. Stir well and bring to a high boil. Once boiling, turn down to medium-low and cover and cook for 10 minutes until the rice is tender.
- Once the rice is tender, add the drained beans and cook another 5 minutes. Taste and add any additional salt/pepper if needed. Add the fresh basil and let the soup sit for 5-10 minutes before serving. It will thicken up a lot as it sits because of the rice.
Notes
- Vegan, gluten-free, oil-free, nut-free
- Nutrition per serving: 271.4 calories, 14.12 g protein, .6 g fat, 51.54 carbs, 6.2 g sugars
I would like to try this recipe. My question is whether or not it is less acidic than a traditional tomato basil soup. I have to limit citrus and acidic foods for a few months. Would you have suggestions for swapping out the tomato sauce? Thank you.
Why did you change the recipe? It’s so good with the wild rice blend and Roma tomatoes added?