Looking for a healthy and delicious soup option? Look no further than Tuscan white bean soup, with only 180 calories per cup (250 g).

Not only is it low in calories, but it's also high in protein and fiber to keep you feeling full and satisfied. Just one cup of this soup provides 7 g of protein and 9 g of fiber. It's also low in fat and sodium.

In this article, we'll explore the nutritional information, ingredients, preparation method, serving size, storage instructions, benefits, variations, and history of Tuscan white bean soup, as well as its potential benefits for vegetarians and those looking to lose weight.

Nutritional Information

One cup (250 g) of Tuscan white bean soup contains the following nutrients:

• 180 calories
• 7 g of protein
• 9 g of fiber
• 0.5 g of fat
• 200 mg of sodium

Ingredients

To make Tuscan white bean soup, you will need the following ingredients:

• 2 cans of white beans, drained and rinsed
• 4 cups of vegetable broth
• 1 onion, chopped
• 2 cloves of garlic, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 1 can of diced tomatoes
• 1 tsp of dried oregano
• 1 tsp of dried basil
• Salt and pepper, to taste
• 2 tbsp of olive oil

Preparation Method

To make Tuscan white bean soup, follow these steps:

1. Heat the olive oil in a large pot over medium heat.
2. Add the onion, garlic, carrot, and celery, and cook until the vegetables are soft and tender.
3. Add the can of diced tomatoes, oregano, and basil to the pot, and stir to combine.
4. Add the drained and rinsed white beans and vegetable broth to the pot, and bring to a boil.
5. Reduce the heat and simmer for 20-25 minutes.
6. Season the soup with salt and pepper, to taste.
7. Remove from heat and serve hot.

Serving Size

This recipe makes approximately 6 servings of Tuscan white bean soup. One serving is equal to one cup (250 g).

Storage Instructions

Leftover Tuscan white bean soup can be stored in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months. To reheat, simply microwave in a microwave-safe bowl or heat on the stovetop over low heat until heated through.

Benefits of Tuscan White Bean Soup

Tuscan white bean soup offers a variety of health benefits, including:

• High in protein and fiber to keep you feeling full and satisfied
• Low in fat and sodium
• May aid in weight loss and weight management
• May help lower cholesterol levels
• May improve digestion
• May help prevent chronic diseases, such as heart disease and diabetes

Variations of Tuscan White Bean Soup

There are many variations of Tuscan white bean soup to try, including adding different vegetables or spices. Here are a few ideas:

• Add kale or spinach for extra nutrients
• Add Italian sausage for a meatier version
• Add chili flakes for a spicier version
• Add Parmesan cheese for a creamier version
• Substitute chicken broth for the vegetable broth

History of Tuscan White Bean Soup

Tuscan white bean soup, also known as Ribollita, is a traditional Italian soup that originated in the Tuscany region. It was originally made by using stale bread, beans, and whatever vegetables were available at the time. Today, it is a popular soup throughout Italy and the world.

Tuscan White Bean Soup for Vegetarians

Tuscan white bean soup is a great option for vegetarians or those looking to reduce their meat consumption. It is high in protein and fiber, which are important nutrients for vegetarians. To make this soup vegan, simply use vegetable broth instead of chicken broth and omit the Parmesan cheese.

Tuscan White Bean Soup for Weight Loss

Tuscan white bean soup can be a great addition to a weight loss or weight management plan. It is low in calories and fat, but high in protein and fiber to keep you feeling full and satisfied. To make this soup even lower in calories, you can reduce the amount of olive oil used or omit it altogether. You can also adjust the seasonings to your liking, using less salt or adding more herbs and spices for flavor.