|Nutritional Guidelines (per serving)|
|Servings: about 6 servings|
|Amount per serving|
|% Daily Value*|
|Total Fat 7g||9%|
|Saturated Fat 2g||8%|
|Total Carbohydrate 122g||44%|
|Dietary Fiber 31g||112%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
A vegetarian Italian Tuscan white bean soup recipe (with a vegan option) using chickpeas, also called garbanzo beans and pasta in a deliciously seasoned broth.
This gourmet vegetarian Italian soup is flavored with crushed red pepper flakes, garlic, fresh Italian herbs including rosemary and a bay leaf, and sun-dried tomatoes. This Tuscan bean soup is super healthy and filling. It's high in protein and healthy fiber from the beans, and low in fat. Try it as a full meal with some crusty artisan bread and perhaps a side salad, or, pair it with a vegetarian risotto for a more complete vegetarian Italian-themed meal.
For the wine? Anything Italian, or try it with a buttery California chardonnay or a dry French sauvignon blanc to balance out all that savory goodness in the soup.
This vegetarian Tuscan garbanzo bean and sun-dried tomato soup recipe courtesy of Bush's® Beans. Need it to be vegan? Simply omit the Parmesan cheese topping - your soup will still be spoon-licking good without it.
- 1 cup medium pasta shells
- 1 1/2 tbsp olive oil
- 1 small white onion (chopped)
- 6 garlic cloves (sliced)
- 2 tsp dried rosemary (or 3 tbsp fresh rosemary)
- 1 bay leaf
- 1/2 tsp dried red pepper flakes
- 2 cups water
- 1/2 cup julienned sun-dried tomatoes in oil (drained)
- 1 medium carrot (chopped)
- 2 16 ounce cans garbanzo beans (drained and divided)
- 2 tbsp grated Parmesan (or Pecorino Romano cheese)
- Dash salt (or to taste)
- Dash pepper (or to taste)
Cook the pasta according to the instructions on the package.
At the same time, while the pasta is cooking, in a separate medium saucepan, heat the olive oil over medium heat. Add the chopped onion, garlic, rosemary, bay leaf, and red pepper flakes. Add 2 cups of water, sun-dried tomatoes, carrots, and garbanzo beans, reserving 1 cup whole beans.
Bring to a boil, stirring occasionally, then reduce heat, cover and simmer for around 7-10 minutes. Carefully puree this vegetable mixture in blender or food processor and then return it to the saucepan over medium-low heat.
Add the cooked pasta and remaining whole beans and heat through, adding a little bit more water if the soup is too thick.
Season lightly with salt and pepper, to taste, and grate a little Parmesan or Romano cheese (or another hard Italian cheese) on top to serve, if you're not eating vegan.
Use Caution When Blending Hot Ingredients
Steam expands quickly in a blender, and can cause ingredients to splatter everywhere or cause burns. To prevent this, fill the blender only one-third of the way up, vent the top, and cover with a folded kitchen towel while blending.