Tuscan White Bean Soup

By Rachel Beller, MS, RDN

At Beller Nutrition, souping is often top of mind among patients and masterclass participants. The reason? It’s an incredibly quick, easy dish for any weekday and a delicious meal on a dime. This Italian comfort soup takes the traditional meal to a whole new level (nutritionally). The legumes pack this dish with essential protein and fiber that will keep you feeling satisfied for hours. Under the surface, they offer tons of cancer-protective properties and support our weight management, hormonal balance, and gut health.

This recipe, also found in the best-selling book Power Souping, is brought to life by a medley of Italian herbs that synergistically exert antimicrobial and antioxidant effects. Cayenne and swiss chard; in combination has been shown to potentially increase cancer-fighting properties; the lycopene found in stewed tomatoes has also been linked to reduced cardiovascular disease risk. This Tuscan White Bean Soup is the perfect cozy meal that arrives with minimal effort and plenty of leftovers for those busy weeks.

Let the Tuscan heat warm you up from the inside out this winter!

Tuscan White Bean Soup

Makes: 4-6 servings

Vegan, GF

What You’ll Need

1 tablespoon olive oil

1 medium onion, chopped

3 cloves garlic, minced

2 medium carrots, chopped

3 stalks celery, chopped

2 tablespoons tomato paste

2 large tomatoes, chopped

4 cups vegetable broth

3 cups cannellini beans, cooked, rinsed

1 bunch swiss chard (about 6 cups), chopped

2 tablespoons fresh oregano, minced

1/2 teaspoon cayenne or red pepper flakes

Salt and pepper, to taste

Directions

1. Heat the olive oil in a large pot over medium heat.
2. Add the onion, garlic, carrots and celery and sauté 5 minutes, until softened.
3. Stir in the tomato paste and allow it to caramelize on the bottom of the pot, about 3 minutes more.
4. Add the tomatoes and broth and bring the soup to a boil.
5. Reduce the heat and simmer, covered, for 15 minutes, until the veggies are cooked through.
6. Carefully place half of the soup in a high-powered blender and puree until smooth, then pour it back into the pot.
7. Add the swiss chard, beans, oregano, and red pepper flakes and simmer for 6 to 8 minutes, until tender. Season with salt and pepper to taste and serve.

Join cancer nutrition expert Rachel Beller, MS, RDN, founder of the Beller Nutritional Institute, in her next exclusive 8-week Transformation Masterclass starting January 14, 2023, for Sharsheret’s Nutrition Coaching for Thrivers program. To apply, visit sharsheret.org/get-involved/sharsheret-in-the-kitchen.

Sharsheret, The Jewish Breast and Ovarian Cancer Community, is offering a free limited-time nutrition coaching program for thrivers who are Los Angeles County residents with a small number of spots for those outside of LA. This program will provide people affected by breast and ovarian cancer tools to make healthy diet choices. Space is limited and applications will be accepted on a rolling basis. For questions, please contact Aimee Sax at asax@sharsheret.org.

This program is generously supported by Cedars-Sinai; The Max & Anna Baran, Ben & Sarah Baran and Milton Baran Endowment Fund of the Jewish Community Foundation of Los Angeles; and The Cooperative Agreement DP19-1906 from the Centers for Disease Control and Prevention.

Sharsheret, a non-profit organization, is the Jewish breast cancer and ovarian cancer community. If You or someone you love has been impacted by breast or ovarian cancer, or has elevated genetic risk, contact Sharsheret for free support and resources. For more info, visit sharsheret.org or call (866) 474-2774.