White Bean & Spinach Soup
White bean soup has a reputation for being complicated or fancy. It’s not. Beans, broth, spinach, a sprig of rosemary, and about 30 minutes. The beans break down a little as they simmer and make the broth creamy without any cream. The family gets crusty bread and parmesan. You get the clean version. And before you serve it - two cups of that broth go into a jar for you, for the week. Earthier than the others. Quieter. Still doing its job.
Allergens:
Ingredients
For the family:
Ingredient notes:
- Cannellini beans - First choice - creamy, mild, and sturdy through simmering. Great Northern or navy beans can substitute. Always rinse canned beans well to reduce sodium.
- Bone broth - All 8 cups go into the pot. 6 are for the soup; 2 will be ladled out before serving. Low-sodium is important - the soup concentrates as it simmers.
- Fresh rosemary - One sprig steeped through the simmer does the work. Remove before serving. Don’t skip it - rosemary gives this soup its distinct character.
- Baby spinach - Goes in the last 2 minutes only. Adding it too early makes it mushy and dull-colored. Fresh preferred; frozen (thawed and drained) works in a pinch.
- Lemon juice - Fresh, added off heat. This is the step that lifts the whole soup. Without it, white bean soup tastes flat.
- Parmesan - Family add-on. Freshly grated melts into the hot soup better than pre-shredded. One (to two) tablespoon per bowl is plenty.
Recipe Instructions
- Build the base - Heat olive oil in a large pot or Dutch oven over medium heat. Add onion and cook for 4–5 minutes until soft and translucent. Add garlic and cook 30 seconds until fragrant.
- Add beans and broth - Add drained cannellini beans, all 8 cups of bone broth, Italian seasoning, smoked paprika, rosemary sprig, salt, and pepper. Stir to combine. Bring to a gentle simmer.
- Mash for creaminess - Once simmering, use the back of a large spoon to gently press and mash about ¼ of the beans against the side of the pot. This releases starch into the broth and creates natural, creamy thickness - no cream or thickener needed. Stir it through.
- Simmer - Reduce heat to low. Partially cover and simmer for 20 minutes.
Move Moment - Wall Sit - At the 5-minute mark: find a clear section of wall. Back flat against it, slide down until thighs are parallel to the floor - or as close as comfortable. Hold for 30 seconds. Stand, rest 15 seconds. Repeat 2 more times.
Move Moment - Squat Pulses - At the 15-minute mark: lower into a half squat - thighs halfway to parallel. Pulse up and down in small, controlled movements. 15 pulses. Rest 20 seconds. Give the soup a stir. Repeat 2 more rounds.
- Portion the double duty broth - Before serving, ladle 2 cups of broth (with minimal solids) into a sealed jar. Set aside to cool, then refrigerate. This is your Settle & Sip supply for the week.
- Add spinach and finish - Remove the rosemary sprig. Add fresh baby spinach and stir gently. Cook for 1–2 minutes until just wilted - no longer. Remove from heat and stir in lemon juice. Taste and adjust salt, pepper, and lemon.
- Serve - Ladle your portion into a bowl - broth-forward with a smaller amount of beans and a generous scoop of spinach. Set the pot on the table with crusty bread and a bowl of parmesan for the family to pass around.
Recipe notes:
On fiber Cannellini beans are a meaningful fiber source. Your portion uses a controlled amount, and the bean-in-broth format is more digestible than eating beans plain. Adjust to your own tolerance early on.
On the double duty broth The 2 cups portioned aside are plant-forward and earthy. Keeps in the fridge for 5 days; freezes for up to 3 months.
Freezer note This soup freezes well in individual portions for up to 3 months. Add fresh spinach and lemon when reheating rather than freezing it with the spinach already in - spinach texture degrades in the freezer.
Nutrition Per Serving
Serving Size: 1.5 cups soup
| for you | for the family | |
|---|---|---|
| Calories | 180 | 420 |
| Protein | 20g | 33g |
| Total Fat | 3g | 7g |
| Total Carbohydrate | 20g | 58g |
| Dietary Fiber | 4g | 8.5g |
| Sugar | 2g | 3g |
| Sodium | 380mg | 500mg |
For you: broth-forward with ~¼ cup beans and generous spinach. For the family: adds ~¼ cup additional beans + 1 slice crusty bread + 2 tbsp parmesan per person. Double duty broth (portioned separately): ~40 cal, ~9g protein per cup. Values are approximate. Nutritional information is estimated and provided for general guidance.