Healthy White Bean Basil Soup
A hearty vegan Italian soup made with white beans, rice, tomato sauce, and fresh basil. Packed with plant-based protein, fiber, and bold Italian herbs, this nourishing soup is oil-free, gluten-free, and perfect for cozy weeknight dinners.
Equipment
- 1 Large pot with lid
- 1 Wooden Spoon or Spatula
- 1 Sharp Knife
- 1 Cutting board
- 1 Measuring cup set
- 1 Measuring spoon set
- 1 Strainer (for beans)
Ingredients
- 1 cup 160 g yellow onion, finely diced, packed
- 4 large garlic cloves about 1 tbsp, minced
- 4 ½ cups low-sodium vegetable broth divided
- ½ cup 104 g white jasmine rice
- 1 ¼ cups 300 g tomato sauce
- 1 tbsp + 1 tsp Italian seasoning blend
- 1 to 1 ½ tsp fine sea salt
- ¼ tsp black pepper
- Optional: 1 tsp chili powder or pinch red chili flakes
- 2 cans 15 oz each white beans, drained and rinsed
- ½ cup fresh basil finely chopped, packed
Instructions
- Prepare the Base Ingredients: Start by gathering all of your ingredients so they are within reach. Finely dice the yellow onion into small, even pieces and mince the garlic cloves. Having these prepared ahead of time ensures a smooth cooking process and allows you to build flavor gradually without rushing.
- Sauté the Aromatics: Place a large soup pot over medium heat. Add ½ cup of the vegetable broth along with the diced onion. Instead of using oil, the broth will act as the sautéing liquid, keeping the recipe light and healthy. Cook the onion for 5–8 minutes, stirring frequently, until it softens and turns translucent. This process will release a naturally sweet flavor from the onion. Once the onion is tender, stir in the minced garlic and cook for 1 additional minute, just until fragrant—be careful not to let it burn.
- Incorporate the Soup Base: Pour in the remaining 4 cups of vegetable broth. Stir in the rice, tomato sauce, Italian seasoning, salt, black pepper, and optional chili powder or chili flakes.Mix well so the rice and seasonings are evenly distributed in the liquid. Increase the heat to bring the mixture to a rolling boil. This boiling stage helps the rice begin cooking while infusing the broth with rich tomato and herb flavors.
- Simmer Until Rice is Tender: Once the soup reaches a strong boil, immediately reduce the heat to medium-low, cover the pot with a lid, and let the mixture simmer gently for about 10 minutes.During this time, the rice will soften and release starch, slightly thickening the broth. Stir once or twice to prevent the rice from sticking to the bottom of the pot. The aroma of Italian herbs will start to fill your kitchen at this point.
- Add the Protein-Rich Beans: When the rice is tender, stir in the drained and rinsed white beans. The beans add a creamy texture and boost the soup’s protein content, making it hearty and satisfying. Allow the soup to continue cooking for an additional 5 minutes so the beans absorb the flavorful broth and warm all the way through. Taste the soup at this stage and adjust with more salt or pepper if needed.
- Finish with Fresh Basil: Turn off the heat and stir in the finely chopped fresh basil. Fresh basil should always be added at the end, as cooking it for too long can dull its bright, aromatic flavor. Once stirred in, allow the soup to rest for 5–10 minutes with the lid on. During this short resting period, the rice will absorb more liquid and naturally thicken the soup, creating a rich, hearty consistency without the need for cream or oil.
- Serve and Enjoy: Ladle the soup into bowls and serve warm. You can enjoy it on its own as a complete meal or pair it with a side of crusty bread, a fresh green salad, or roasted vegetables for a more filling spread. Garnish with extra basil leaves or a sprinkle of chili flakes if you’d like a touch of color and spice.
Notes
- This soup is oil-free, vegan, and gluten-free, making it a wholesome choice for all diets.
- Using broth instead of oil for sautéing keeps the recipe light but still flavorful.
- Fresh basil is essential—it brightens the soup and ties all the flavors together.
- The soup naturally thickens as it sits because of the rice, giving it a rich and hearty texture.
- Easily customizable: add extra vegetables, use brown rice for more fiber, or spice it up with chili flakes.
- Great for meal prep—flavors deepen over time, making leftovers taste even better.
- Use low-sodium broth and beans to keep the dish heart-healthy.
- A sprinkle of nutritional yeast on top adds a subtle cheesy note.
