Tuscan Bean and Kale Soup

Vegan Tuscan White Bean Soup

There are many benefits to eating a vegan diet, especially for those with IBD. Replacing animal protein with plant-based foods has helped many patients feel better, better manage their symptoms, and overall, feel more energized throughout the day. 

However, if you are someone who feels like you can never eat a vegan diet, this soup may actually change your mind.

I've tried many diets with Crohn's

Over the course of my journey towards reaching remission with my Crohn's, I have tried several diets but have discovered that a focus on eating simple, clean ingredients, with the least amount of processed foods possible, was the best diet and lifestyle for me. 

I am also 100% gluten-free (but still enjoy my GF desserts, pasta, and pizza occasionally!) so when I discovered this soup recipe, I knew that it fit into my diet perfectly and still had all of the delicious flavors that didn't cause me to feel like my meal was lacking something.

The key to good vegan recipes...

The key to good vegan food is proper seasoning, and this Tuscan white bean soup has plenty of it! It is delicious on a cold day, but can also be enjoyed year-round due to its light texture and freshness. I also think it tastes better a day or 2 after making it since the flavors have longer to marry together. But either eaten immediately or after a couple of days, this soup will not disappoint even the biggest carnivore!

Serves 6

Ingredients for Tuscan vegan white bean soup

  • 3 15-ounce cans cannellini beans, drained and rinsed
  • 1 yellow onion, finely chopped
  • 4 cloves garlic, minced
  • 2 tbsp olive oil
  • 2 large carrots, peeled and chopped
  • 1 stalk celery, diced
  • 1/3 cup white wine (Pinot Grigio or Sauvignon Blanc is best)
  • 2 cups finely chopped kale (stems removed)
  • 2 1/2 – 4 cups vegetable or chicken broth
  • 1 tbsp tomato paste
  • 1 tsp salt (or to taste)
  • 1/4 tsp black pepper or to taste
  • 1/4 tsp red pepper flakes (omit if you cannot tolerate spice)
  • 1/4 tsp Italian seasoning
  • 2 bay leaves
  • 1 tsp dried thyme
  • 1/2 tsp dried oregano

Directions for vegan white bean soup recipe

  1. Sauté the finely chopped onion in a large pot or dutch oven with the oil.
  2. Once it starts to brown slightly, add in the garlic, celery, and carrot.
  3. Sauté an additional 10 or so minutes, to let the veggies soften and brown slightly. The browning helps add lots of flavor!
  4. Add in the white wine and sauté until most of the liquid has evaporated, about 5-7 minutes.
  5. Add in all remaining ingredients except for the kale (see notes about the amount of broth since there is a range, but I recommend starting with 2 1/2 cups), and stir well.
  6. Bring to a boil, then cover and reduce heat to low. Let simmer for 15 minutes.
  7. Discard the bay leaves, then transfer about 2 1/2 – 3 cups worth of the soup to a blender. Blend until smooth.
  8. Transfer back to the pot and stir well to combine. If it's too thick, add in more broth until it reaches your desired consistency.
  9. Add in the chopped kale and let simmer for a few minutes to allow the kale to wilt. Taste and adjust flavors as desired. I usually add a bit more salt and pepper and a squeeze of lemon juice.
  10. Serve warm.

Crohn's and ulcerative colitis recipes

When it comes to cooking with IBD, we're all working from a different set of ingredients. Food sensitivities and dietary restrictions vary greatly from person to person, and there is no one diet recommended for Crohn's or ulcerative colitis. Check out our full list of recipes for more ideas – all from people who cook, eat, and live with IBD!

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Nutrition facts

Per Serving

  • calories: 244
  • carbohydrates: 33g
  • cholesterol: 0mg
  • dietary fiber: 8.9g
  • potassium: 332mg
  • protein: 12.7g
  • saturated fat: 0.8g
  • sodium: 1138mg
  • sugars: 6.6g
  • total fat: 5.4g

Disclaimer: InflammatoryBowelDisease.net does not provide any express or implied warrant toward the content or outcome of any recipe.

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