Marry Me White Bean Soup (1 pan, 30 minutes)
Marry Me White Bean Soup is a creamy, smoky soup with rich, Italian flavors. 23g Protein 13g fiber 1 Pot 30 minutes. That Tofu Cashew Hemp cream packs nutrition! (gluten-free with easy soy-free and nut-free options)
Servings: 3
Ingredients
For the Cream
- 1/4 cup raw cashews soaked in hot water for 15 minutes
- 2 tablespoons hemp seeds
- 3 ounces firm tofu
- 2 tablespoons nutritional yeast
- 1 cup water or vegetable stock
For the Marry Me Soup
- 2 teaspoons olive oil
- 4 cloves garlic minced
- 1/2 teaspoon dried oregano
- 1/2 to 1 teaspoon Italian herbs
- 1/2 teaspoon red pepper flakes
- 1 teaspoon smoked paprika
- 1 1/2 tablespoons tomato paste
- 1/4 cup chopped sun-dried tomatoes
- 1 cup chopped red or white onion or 3 shallots, chopped
- 1/2 cup chopped red bell pepper
- 1/2 teaspoon salt divided
- 15 ounce can white beans such as cannellini beans, drained, or 1 1/2 cups cooked white beans of choice or chickpeas
- 1 cup water or stock
- 2 to 3 cups chopped baby greens such as kale, spinach, or a mix
- 1 tablespoon lemon juice
For Garnish
- vegan Parmesan
- additional red pepper flakes
- fresh herbs such as basil or parsley
Instructions
Make the cream.
- In a blender, add the cashews, hemp seeds, nutritional yeast, tofu, and the water or stock. Blend for about 1 minute. Let the mixture sit for about 5 minutes, then blend again for another minute until the cashews are broken down and the mixture is really creamy. In the meanwhile, prep the rest of the ingredients and chop the aromatics.
Make the marry me white bean soup.
- Start a large saucepan or deep pan over medium heat, and add the olive oil. Once the oil is starting to get a little warm, add the garlic, red pepper flakes, smoked paprika, Italian herbs, and mix. Then, mix in the tomato paste and sun-dried tomatoes. Cook the mixture until the tomato paste starts to smell a bit fragrant.
- Mix in the onion or shallots and 1/4 teaspoon of salt. Cook until the onion is starting to turn golden, about 7 to 8 minutes. Halfway through cooking the onions, add the red bell pepper and continue to cook. If the pan is drying out, add a splash of water or some oil and continue cooking and mixing. Stir every 30 seconds or so in the beginning, so that the tomato paste, sun-dried tomatoes, and everything mixes into the onion really well. Then let it sit for a minute and stir again.
- Once the onion is starting to turn golden, add the white beans and the blended-up cream. Rinse out the blender with 1 cup water or stock, and then add that to the pan. Mix in the remaining salt, and bring this mixture to a boil. The simmering will be about 6 to 8 minutes for the mixture to get nice and bubbly and creamy. Taste and adjust the flavor by adding more salt, more heat, or more herbs, if needed.
- Now, fold in the greens and lemon juice. Simmer for about 1 minute, so that the greens start to wilt. Then switch off the heat. After adding the greens and lemon juice and tasting, adjust the consistency. Add more stock if needed for a thinner soup, or simmer for a bit longer for a thicker soup. This soup will continue to thicken as it cools, so don't over-thicken it during cooking. Top with some vegan Parmesan and more red pepper flakes. Scoop or ladle it into bowls and enjoy.
- Serve marry me soup with a side of some toasty bread, sourdough, garlic bread, a side salad, or over pasta. This soup is thick and delicious and will work with all of those.
Video
Notes
You can also use other white beans such as Northern beans or navy beans, or use chickpeas.
To amp up the protein, top it with some roasted chickpeas, tofu bacon bits, or chili lime tempeh.
Marry me white bean soup is naturally gluten-free.
To make this soy-free, use more cashews and hemp seeds.
To make it nut-free, omit the cashews and use more tofu. You can also use 1 cup of cooked white beans to make the cream along with the hemp seeds and nutritional yeast instead of using the nuts and tofu. This makes the cream completely nut-free and soy-free. Storage: Leftovers will store really well in the fridge for up to 3 days. It is also freezer-friendly up to 6 months. Reheat in a skillet or microwave to serve.
To make this soy-free, use more cashews and hemp seeds.
To make it nut-free, omit the cashews and use more tofu. You can also use 1 cup of cooked white beans to make the cream along with the hemp seeds and nutritional yeast instead of using the nuts and tofu. This makes the cream completely nut-free and soy-free. Storage: Leftovers will store really well in the fridge for up to 3 days. It is also freezer-friendly up to 6 months. Reheat in a skillet or microwave to serve.
Nutrition
Calories: 357kcal | Carbohydrates: 39g | Protein: 23g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 6g | Sodium: 509mg | Potassium: 1046mg | Fiber: 13g | Sugar: 6g | Vitamin A: 3121IU | Vitamin C: 67mg | Calcium: 205mg | Iron: 7mg