Tuscan Mushroom & White Bean Soup

Perfect for chilly Autumn days, this traditional Tuscan mushroom soup packs protein and flavor in every savory bite.

Inspired by the Italian soups my grandma makes, this recipe features fresh garden vegetables, protein dense cannellini beans, and stelline pasta (shaped like little stars). I never get tired of homemade soup this time of year.

Delicious, filling, and completely plant-based, this Tuscan mushroom and white bean soup is one I hope you’ll enjoy time and time again.

How to Make Tuscan Mushroom Soup

Step 1: Dice your vegetables. Begin with a white onion, green pepper, and 3 chilis. Depending on how spicy you like your soup, choose to increase or decrease the amount of chilis. Or, remove some of the seeds.

Add these veggies to a pot with olive oil and sauté on medium heat for 5-7 minutes.

Step 2: While your veggies sauté, dice the mushrooms, tomatoes, and sun dried tomatoes. Add them to the pot on the stove once the onions begin to turn translucent.

Cook all your veggies for an additional 5 minutes, stirring frequently so nothing burns or sticks to the pot.

Add more oil if necessary.

Step 3: Add tomato paste to your veggies and continue to cook.

Allow tomato paste to absorb into the veggies. This usually takes 2-3 minutes. Be sure to stir frequently!

Step 4: Add garlic to pot and cook for 30 seconds – 1 minute. Allow garlic to become fragrant, and be sure not to burn it.

Step 5: Add a can of cooked cannellini beans (or beans of your choice.) Add veggie stock, or boiling water and vegetable bullion cube.

Bring mixture to a boil, stirring frequently.

Step 6: Add a cup of stelline pasta, or small pasta of your choosing. Remember, the pasta will double in size as it cooks. Be sure to choose a pasta that won’t overtake the soup (like macaroni would).

Allow mixture to cook on medium heat for 10-12 minutes, or time recommended by the pasta of your choosing.

Remove from heat and serve! I sometimes like to let the pasta sit for a half hour if there is time before dinner. This allows the flavors to combine and become more intense.

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Tuscan Mushroom & White Bean Soup

Recipe Author: Gabby Pogel

Packed with fresh vegetables, protein rich cannellini beans, and stelline pasta, this Tuscan inspired mushroom & white bean soup is perfect for chilly Autumn days.

Ingredients  

• 2 tbsp olive oil

• 1 white onion diced

• 1 green pepper diced

• 3 chilis minced

• pinch salt

• 3 tsp red pepper flakes

• 6 sun dried tomatoes

• 4 medium sized tomatoes

• 3 handfuls mushrooms diced

• 1 tbsp tomato paste

• 6 cloves garlic minced

• 1 can cannellini beans

• 64 oz veggie stock from a carton or bouillon cube*

• 1 cup stelline pasta or pasta of choice

Instructions 

1. Dice onion and green pepper. Finely chop 3 chilis. Add to a large pot on stove top with olive oil.

2. Sauté vegetables on low – medium heat for 5-7 minutes, until onions begin to turn translucent.

3. Dice tomatoes, sun dried tomatoes, and mushrooms. Add to pot and cook for an additional 5-7 minutes, until mushrooms become soft.

4. Add tomato paste and stir frequently for 2-3 minutes.

5. Mince garlic and add to pot. Stir for 30 seconds – 1 minute.

6. Add a can of cannellini beans and veggie stock to pot. Mix together and increase heat to high.

7. Once soup is at a boil, add a cup of stelline pasta. Reduce heat to medium and allow to cook for 10-15 minutes, stirring frequently.

8. Remove from heat, serve, and enjoy!

Notes

• Feel free to use the veggie stock of your choice. You can use homemade, 2 cartons from the grocery store, or add 2 vegetable bullion cubes with hot water.

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Health Benefits of Vegetable Soup

Homemade vegetable soup is an excellent way to incorporate protein, fiber, and essential vitamins into your diet during the colder months. Opting for homemade soup is a healthy alternative to canned soups that are high in fat and sodium.

When you make your own soup, you control the ingredients.

So what makes vegetable soup so healthy?

Promotes Digestion

With an abundance of healthy fibers, vegetable soup aids in intestinal bowel movement. It helps the digestive system absorb nutrients which in turn eases digestion.

Lots of Fluids

Foods containing lots of water nourish the body and skin cells.

Soup is an excellent source of this essential fluid. It also packs carbs, proteins, fats, and vital vitamins and minerals in every spoonful.

Strengthens Bones

Vegetables contain vitamin D and calcium, which help to fortify bones and strengthen the skeletal structure.

Soups filled with vegetables prevent osteoporosis in adults and help in bone development for children.

Promotes Heart Health

Vegetable soup contains lots of unsaturated fats, which are healthy for the heart. They help break down and prevent excess cholesterol in the arteries, which in turn prevents heart attacks and blocks.

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