Creamy Tuscan White Bean Soup

This soup is SO creamy you won't believe there's no heavy cream. The secret? Blending some of the white beans right into the broth. It creates this silky, luxurious texture while adding protein instead of saturated fat.

With 35g of protein per serving, Tuscan flavors, and that soul-warming comfort only a good soup can provide, this is the recipe I make every winter when I need a hug from the inside out.

Ingredients

• 1 lb Italian chicken sausage, casings removed (or turkey sausage)
• 1 tablespoon olive oil
• 1 large onion, diced
• 4 cloves garlic, minced
• 3 cans (15 oz each) cannellini beans, drained and rinsed
• 4 cups low-sodium chicken broth
• 1/2 cup sun-dried tomatoes, chopped
• 4 cups fresh spinach
• 1 teaspoon Italian seasoning
• 1/2 teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• Fresh parsley for garnish

For serving: Crusty bread, grated Parmesan cheese, extra olive oil drizzle

Instructions

1. Brown the sausage. Heat olive oil in a large Dutch oven or pot over medium-high heat. Add sausage, breaking it into pieces with a wooden spoon. Cook until browned and cooked through, about 6-7 minutes. Remove and set aside.
2. Sauté the aromatics. In the same pot, add onion and cook until softened, about 5 minutes. Add garlic and cook for 1 minute until fragrant.
3. Create the creamy base. Add 2 cans of beans and all the chicken broth to the pot. Bring to a simmer. Using an immersion blender, blend about half of the mixture until smooth and creamy. (Alternatively, transfer half to a regular blender, blend, and return to pot.)
4. Add remaining ingredients. Stir in the remaining can of whole beans, sun-dried tomatoes, Italian seasoning, and red pepper flakes. Add the cooked sausage back to the pot.
5. Simmer. Let the soup simmer for 10 minutes to allow flavors to meld.
6. Add spinach. Stir in fresh spinach and cook until just wilted, about 2 minutes. Season with salt and pepper to taste.
7. Serve. Ladle into bowls and garnish with fresh parsley, a drizzle of olive oil, and Parmesan if desired. Serve with crusty bread for dunking.

Why This Recipe Works

This soup is comfort food that actually serves your body. Here's the science:

Plant + animal protein combo: White beans provide plant protein (24g per cup) while the chicken sausage adds complete animal protein. Together, they deliver 35g per serving - more than most restaurant soups.

Fiber-rich satisfaction: The cannellini beans provide 8g of fiber per serving, which means stable blood sugar and no energy crash after eating.

The white bean creaminess trick: Blending white beans into soup is one of the best hacks for creamy texture without heavy cream. You get the luxurious mouthfeel while adding protein and fiber instead of saturated fat.

Mediterranean benefits: Olive oil, sun-dried tomatoes, and spinach bring heart-healthy fats and antioxidants. Research consistently shows Mediterranean-style eating supports healthy aging.

The White Bean Creaminess Trick

This is one of my favorite cooking hacks, and you can use it in almost any soup:

How it works: White beans are naturally starchy and mild-flavored. When you blend them, they create a silky, creamy base that tastes rich without any dairy.

Why it's better:

• Heavy cream: 50 calories per tablespoon, 0g protein, 5g saturated fat
• White beans: 150 calories per cup, 24g protein, 0g saturated fat

You're getting protein and fiber INSTEAD of empty calories. Same creaminess, completely different nutrition.

Use this trick in: Tomato soup, potato soup, broccoli soup, any vegetable soup you want to make creamy.

Recipe developed for women over 40 who want comfort food that supports their health goals. For more protein-rich soup recipes and cooking tips, visit merinanutrition.com.