When it comes to hearty and comforting dishes, few recipes match the satisfying warmth and nourishment offered by Tuscany bean soup. When I’m in the mood for something hearty and comforting, this is one of my go-to. Originating from the gorgeous Tuscany region in Italy, this soup blends beans, veggies, herbs, and sometimes meats for a delicious and easy-to-make dish. Its rich flavour and simple preparation make it a personal favourite of mine.

A Wholesome Blend of Health and Flavour

Tuscany bean soup, also known as “Ribollita” in some versions, is not just delicious but also loaded with health perks. The main player, beans, brings in plant-based protein, fibre, and essential minerals. Its high fibre content supports digestion, keeps you full, and helps manage blood sugar levels.

Moreover, the medley of vegetables—such as tomatoes, carrots, celery, onions, and kale—adds layers of vitamins, antioxidants, and phytonutrients to the soup. These components play a crucial role in supporting overall health, strengthening the immune system, and reducing the risk of chronic diseases.

Simple Ingredients, Effortless Preparation

One of the best things about Tuscany bean soup is how simple it is, both in ingredients and preparation. It usually comes together with canned or dried beans (like cannellini or borlotti), a mix of veggies, broth, herbs like rosemary and thyme, and sometimes a bit of pancetta or bacon for that extra flavour.

The cooking process is simple: sauté the vegetables, then add the beans, broth, and herbs, letting everything simmer together so the flavours blend. This straightforward method makes it easy for anyone to create a delicious, no-fuss meal.

Beans (Cannellini or Borlotti): Beans are a powerhouse of nutrition, offering a range of health benefits:

• Rich in Fibre: High fibre content aids digestion, helps maintain a healthy gut, and can contribute to lower cholesterol levels.
• Excellent Source of Plant-Based Protein: Ideal for vegetarians and vegans, providing a substantial protein source necessary for muscle repair and growth.
• Low in Fat: Beans are low in saturated fats, making them heart-healthy and suitable for those watching their fat intake.
• Packed with Minerals: They contain essential minerals such as iron, magnesium, and folate, crucial for various bodily functions.

Tomatoes: Tomatoes are known for their vibrant colour and numerous health benefits:

• High in Antioxidants: Rich in lycopene, an antioxidant that may help reduce the risk of certain cancers and promote heart health.
• Vitamins and Minerals: A good source of vitamins C, K, potassium, and folate, which support immune function, bone health, and red blood cell formation.
• Hydration and Skin Health: With a high water content, tomatoes contribute to hydration and contain compounds that may protect the skin from sun damage.

Carrots: Carrots add both sweetness and nutritional value to the soup:

• Beta-Carotene: Rich in this antioxidant, which the body converts into vitamin A, crucial for eye health, immune function, and skin health.
• Fibre: Provides dietary fibre that aids digestion and promotes a feeling of fullness, potentially aiding in weight management.
• Antioxidants and Minerals: Contains antioxidants like vitamin C and minerals like potassium, benefiting overall health and wellness.

Celery: Celery brings its unique flavour and health benefits to the soup:

• Hydration: Composed mainly of water, celery contributes to overall hydration, essential for bodily functions.
• Antioxidants: Contains flavonoids, antioxidants that help fight inflammation and oxidative stress in the body.
• Vitamins and Minerals: Provides vitamins A, K, and folate, along with minerals like potassium, which aids in regulating blood pressure.

Onions: Onions offer more than just flavour to the soup; they bring health benefits too:

• Quercetin: Rich in this antioxidant compound that has anti-inflammatory properties and may help combat oxidative stress.
• Sulfur Compounds: Contains sulfur compounds that may have beneficial effects on heart health and immunity.
• Prebiotic Properties: Onions are a prebiotic food, supporting the growth of beneficial gut bacteria, which is essential for digestive health.

Kale: Kale is a nutrient-dense leafy green that enhances the soup’s nutritional profile:

• Nutrient Powerhouse: Packed with vitamins A, C, and K, along with calcium and antioxidants, supporting bone health, immunity, and reducing inflammation.
• High in Fibre: Offers dietary fibre for digestive health and satiety, aiding in weight management.
• Detoxification Support: Contains compounds that aid in the body’s detoxification processes, promoting overall wellness.

Chickpeas: Chickpeas, also known as garbanzo beans, bring their own set of health benefits to the soup:

• Protein-Rich: Like other legumes, chickpeas are an excellent source of plant-based protein, aiding in muscle repair, growth, and overall body function.
• High in Fibre: Aids digestion, supports gut health, and helps maintain a feeling of fullness, potentially assisting in weight management and reducing cholesterol levels.
• Packed with Vitamins and Minerals: Rich in folate, iron, phosphorus, and manganese, contributing to various bodily functions such as red blood cell formation, bone health, and energy production.
• Antioxidants: Contains antioxidants like flavonoids and polyphenols that may help reduce inflammation and lower the risk of chronic diseases.

Customizable and Versatile

What’s great about Tuscany bean soup is how flexible it is. You can easily adjust it to fit different diets or use what you have on hand. Skip the meat for a protein-packed vegetarian option, or switch up the veggies and seasonings to suit your tastes.

Plus, leftovers often taste even better the next day as the flavours continue to meld, making it a fantastic meal prep choice for busy weekdays.

Tuscany bean soup has become our family’s go-to for a healthy, tasty meal that’s super easy to make. It’s packed with good stuff and so adaptable, making it the perfect choice when you want something comforting and nourishing in a bowl. The kids enjoy it with some homemade sourdough bread for their school lunches.

Whether you’re craving a hearty meal on a cold winter evening or looking to add more plant-based proteins to your diet, Tuscany bean soup is a perfect example of Italian cuisine’s magic. It brings together simplicity, healthiness, and deliciousness in one comforting bowl.

Tuscan Bean Soup

Ingredients:

• 1 cup dried cannellini beans (or 2 cans of cannellini beans, drained and rinsed)
• 2 tablespoons olive oil
• 1 onion, finely chopped
• 100-150 grams (3.5-5 ounces) pancetta, diced (leave out if vegan/vegetarian)
• 1 can of chickpeas, drained and rinsed
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 can (14 oz) diced/chopped tomatoes
• 4 cups vegetable or chicken broth
• 2 cups chopped kale or spinach
• 1 small zucchini, chopped (optional)
• 1 teaspoon dried thyme
• 2 teaspoon Italian seasoning
• Salt and pepper to taste
• Grated Parmesan cheese (optional, for garnish)
• Crusty bread (optional, for serving)

Stovetop Instructions:

If using dried beans:

1. Rinse the dried cannellini beans thoroughly, then soak them in water overnight. Drain and rinse again before cooking.
2. In a large pot, add the soaked beans and cover them with water. Bring to a boil, then reduce heat and simmer for about 1 to 1.5 hours, or until the beans are tender. Drain and set aside.

For the soup:

1. Heat olive oil in a large soup pot over medium heat.
2. Add diced pancetta and cook until it begins to brown and render its fat, usually for about 5-7 minutes.
3. Add chopped onion, carrots, and celery. Sauté for additional 5-7 minutes until vegetables begin to soften.
4. Stir in minced garlic and cook for an additional minute until fragrant.
5. Add diced tomatoes (with their juices) to the pot and stir.
6. Pour in the broth and add cooked (or canned and rinsed) cannellini beans to the pot.
7. Season with dried thyme, Italian seasoning, salt, and pepper. Stir well to combine.
8. Bring the soup to a boil, then reduce the heat and let it simmer for about 20-25 minutes, allowing the flavours to meld together.
9. Add chopped kale or spinach to the soup and cook for an additional 5-10 minutes until the greens are wilted and tender.

Once the soup is ready, serve it hot, garnished with grated Parmesan cheese if desired. Accompany it with a slice of crusty bread for a delightful meal. Feel free to adjust the seasonings or add other vegetables/herbs according to your preference. This recipe yields a delicious and nutritious Tuscany bean soup, perfect for a comforting meal on any day. Enjoy!

Thermomix Instructions:

1. Prepare the Beans (if using dried beans):
   • Rinse the dried cannellini beans thoroughly, then soak them in water overnight. Drain and rinse again before cooking.
2. Chop Onions and Garlic: Place onion and garlic into mixing bowl and chop 3 sec/speed 5. Scrape down sides of mixing bowl with spatula.
3. Cook the Pancetta and Vegetables:
   • In the Thermomix bowl, add olive oil and diced pancetta to the onions and garlic. Cook at Varoma/High Temperature for 5-6 minutes or until the pancetta starts to brown at speed 1.
4. Combine Ingredients:
   • Add celery, carrot, zucchini, tomatoes, chickpeas, kidney beans, cannellini beans, stock and cook 20 min at 100°C on reverse at speed 1.
5. Add Greens:
   • Add chopped kale or spinach to the soup in the Thermomix bowl. Cook at 100°C/212°F on Reverse/Soft Stir setting for an additional 5-10 minutes until the greens are wilted and tender.
6. Serve:
   • Once the soup is ready, ladle it into bowls. Garnish with grated Parmesan cheese if desired. Serve hot with crusty bread on the side.

This Thermomix method allows for easy cooking and blending of ingredients, resulting in a delicious and flavorful Tuscany bean soup. Adjust cooking times and seasoning according to your preferences. Enjoy your homemade soup!