Ditch the Carbs, Keep the Comfort: The Only Low-Carb White Bean Soup You Need This Winter
Recipe Card
Ingredients
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1 tbsp olive oil -
1 medium yellow onion, finely chopped -
2 celery stalks, diced -
2 carrots, finely diced (use sparingly for strict low-carb, or substitute with riced cauliflower for soup base) -
4 cloves garlic, minced -
1 tsp dried thyme -
1/2 tsp dried rosemary -
1/4 tsp red pepper flakes (optional, for a little kick) -
4 cups vegetable broth (low sodium preferred) -
2 (15-ounce) cans Great Northern or Cannellini beans, rinsed and drained (NOTE: For strict low-carb, use 1/2 cup canned white beans and replace the remaining volume with cauliflower florets or extra celery/spinach) -
1/2 cup heavy cream or unsweetened almond milk (optional, for richness) -
2 cups packed fresh spinach or kale, roughly chopped -
Salt and freshly ground black pepper to taste -
Fresh parsley, chopped (for garnish)
Instructions
Heat the olive oil in a large Dutch oven or soup pot over medium heat. Add the chopped onion and celery. Sauté for 5-7 minutes until softened. If using carrots, add them now; otherwise, add the riced cauliflower if substituting.
Add the minced garlic, dried thyme, rosemary, and red pepper flakes (if using) to the pot. Cook for about 1 minute until fragrant, being careful not to burn the garlic. This step is crucial for maximum flavor infusion.
Pour in the vegetable broth. Bring the mixture to a gentle boil, then reduce the heat to low, cover, and simmer for 15 minutes to allow the flavors to meld.
Remove about 1.5 cups of the soup mixture (mostly broth and vegetables) and transfer to a blender. Add half of your rinsed white beans (or a mix of beans and cauliflower). Blend until completely smooth and creamy. Pour this purée back into the pot. This naturally thickens the soup without adding flour or cornstarch.
Add the remaining whole white beans (or cauliflower pieces). Stir in the heavy cream or almond milk, if using, to add richness. Let it warm through gently, but do not let it boil vigorously after adding cream.
Stir in the chopped spinach or kale. Cook just until the greens wilt, about 2-3 minutes. Season generously with salt and freshly ground black pepper to taste. Serve immediately, garnished with fresh parsley.
