If you’re looking for a wholesome, comforting, and flavorful meal, this Tuscan White Bean Soup is a perfect choice. Packed with nutritious ingredients like cannellini beans, organic vegetables, and aromatic herbs, it’s a one-pot wonder that delivers warmth and nourishment. Whether you’re preparing a family dinner or a meal-prep option for the week, this soup is quick, easy, and delicious.
Why You’ll Love This Recipe
Healthy Ingredients: Loaded with fiber, vitamins, and antioxidants.
Simple & Quick: Ready in under 40 minutes.
One-Pot Meal: Minimal cleanup for maximum flavor.
Versatile: Easily add in your favorite protein.
Ingredients for Tuscan White Bean Soup
Here’s what you’ll need to create this comforting classic:
2 (15 oz) cans cannellini beans: Drained and rinsed.
4 cloves garlic: Minced for robust flavor.
1 medium sweet onion: Finely chopped for sweetness.
3 medium organic carrots: Peeled and chopped.
2 tbsp olive oil: For sautéing and added richness.
1 stalk celery: Diced for a touch of crunch.
2 cups organic spinach: Chopped, adding color and nutrients.
1/2 cup white cooking wine: Enhances depth of flavor.
4 cups low-sodium vegetable broth: The base for our soup.
1/2 tsp black pepper: For seasoning.
1/4 tsp red pepper flakes: A subtle kick of heat.
3 bay leaves: Adds earthy undertones.
1 tsp thyme: Complements the savory notes.
3/4 tsp oregano: A quintessential herb in Tuscan cuisine.
2 tbsp tomato paste: For richness and a hint of tang.
Step-by-Step Instructions
Follow these simple steps to bring your Tuscan Bean Soup to life:
Sauté the Aromatics Heat the olive oil in a large Dutch oven over medium heat. Add the chopped onion, garlic, celery, and carrots. Cook for 10 minutes, stirring occasionally, until the vegetables soften and brown slightly.
Deglaze with White Wine Pour in the white cooking wine and sauté until the liquid evaporates, scraping the bottom of the pot to release flavorful bits.
Add Remaining Ingredients Stir in the cannellini beans, vegetable broth, black pepper, red pepper flakes, bay leaves, thyme, oregano, and tomato paste. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15 minutes.
Finish with Spinach Remove the bay leaves, then add the chopped spinach. Let the soup simmer for another 5 minutes, or until the spinach wilts. Adjust seasoning with salt, pepper, and a dash of lemon juice for brightness.
Serve and Enjoy Ladle the soup into bowls and serve warm. Pair with toasted sourdough bread for the ultimate comfort meal.
Tips for Perfect Tuscan White Bean Soup
Use High-Quality Beans: Opt for organic cannellini beans for the best texture and flavor.
Customize the Vegetables: Add zucchini, kale, or bell peppers to make it your own.
Freeze for Later: This soup freezes beautifully, making it a great meal-prep option.
Serve with Garnishes: Sprinkle grated Parmesan or a drizzle of olive oil for extra richness.
Nutritional Benefits
This Tuscan White Bean Soup is a powerhouse of nutrients:
Fiber: From beans and vegetables, supporting digestion.
Protein: Plant-based, keeping you full and satisfied.
Antioxidants: From spinach, garlic, and tomatoes, promoting overall health.
FAQs
Can I use dried beans instead of canned? Absolutely. Soak and cook the beans ahead of time to replace the canned variety.
What can I use instead of spinach? Kale or Swiss chard are excellent substitutes and hold up well in the soup.
Love Eating Soup?
If you love having soup as a meal or as a side dish, you may want to try these high fiber, high protein vegan & dairy free soup recipes:
This hearty and healthy Tuscan White Bean Soup is a flavorful one-pot meal made with cannellini beans, fresh vegetables, and aromatic herbs. Ready in under 40 minutes, it’s perfect for a cozy dinner or meal prep. Serve warm with crusty sourdough bread for the ultimate comfort food meal.
More than 34 million Americans have diabetes, and a plant-based diet for diabetes could be the key to prevention and management. Type 2 diabetes, which accounts for 90–95% of cases, is increasingly common among young adults and even children. By choosing to eat a plant-based diet, you can significantly reduce the risk of developing, and even reverse, type 2 diabetes.
The Standard American Diet: A Major Contributor to Chronic Disease Including Type 2 Diabetes
The Standard American Diet
The Standard American Diet (SAD) is a significant contributor to chronic illnesses, including type 2 diabetes. According to USDA findings, 57% of the average American’s calorie intake comes from refined carbohydrates, 32% from animal products, and only 11% from plant-based foods. High in refined carbs, saturated fats, and trans fats, this diet fuels obesity, diabetes, heart disease, and even certain types of cancer.
The following factors can increase the likelihood of developing type 2 diabetes:
Excess weight
Increased age
Family history of diabetes
Certain ethnic backgrounds
Physical inactivity
Poor dietary habits
What Is a Plant-Based Diet?
Eating a plant-based diet doesn’t mean eliminating meat entirely. Instead, it focuses on prioritizing plant-based foods while minimizing processed and animal-based products. Key focus includes:
Emphasizing whole, minimally processed foods
Limiting or avoiding animal products
Centering meals around vegetables, fruits, whole grains, legumes, seeds, and nuts
Avoiding refined foods such as added sugars, white flour, and processed oils
Choosing organic and locally sourced foods when possible
Transitioning to a plant-based diet offers numerous health benefits, particularly for individuals with diabetes.
Health Benefits of a Plant-Based Diet
Research highlights the following advantages of plant-based eating for people with diabetes:
Enhanced Blood Lipids: Lower total and LDL cholesterol levels.
Weight Management: Improved body weight and BMI.
Reduced Inflammation: Decreased markers of systemic inflammation.
Longevity: Reduced risk of premature death.
Improved Gut Health: Better digestion and healthier gut microbiome
The Power of Plants
Plants are the sole source of natural fiber, which slows carbohydrate absorption and helps prevent blood sugar spikes. A fiber-rich diet also supports digestive health, lowers cholesterol, and promotes a healthy weight. Additionally, plants are packed with unique nutrients, phytochemicals, and antioxidants that strengthen the immune system and support overall cellular health.
Key Takeaway: Add More Plants To Your Plate
Whether you choose to go vegan, vegetarian, or go with a flexitarian approach, adding more plants to your plate can significantly improve your health. For the best results, seek personalized nutrition guidance to prevent or manage diabetes and ensure your nutritional needs are met when transitioning to a plant-based diet.
For expert guidance tailored to your needs, our registered dietitians are here to help. Whether you’re managing diabetes or transitioning to a plant-based diet, we provide personalized diabetes nutrition counseling to help you achieve better blood sugar control, develop healthier eating habits, and prevent diabetes-related complications. Schedule your consultation today and take the first step toward better health.
Golden Milk, also known as Turmeric Milk, is a soothing beverage with roots in ancient Ayurvedic traditions. Packed with anti-inflammatory and antioxidant properties, this warm, spiced drink is perfect for winding down at the end of the day. Not only is it comforting, but it also provides numerous health benefits that make it a staple in wellness routines worldwide.
Why You’ll Love This Recipe
Delicious and Cozy: This recipe combines creamy plant-based milk with warm spices like cinnamon, turmeric, and ginger, making it the ultimate comfort drink.
Boosts Health Naturally: With turmeric as the star ingredient, this drink offers powerful anti-inflammatory and antioxidant benefits.
Easy to Make: Ready in just 15 minutes, Golden Milk is a simple yet luxurious addition to your bedtime or relaxation routine.
Customizable: Whether you like it sweeter, spicier, or creamier, this recipe can easily be adjusted to suit your taste preferences.
The Health Benefits of Golden Milk
1. Anti-Inflammatory Powerhouse Turmeric contains curcumin, a compound known for its potent anti-inflammatory properties. Chronic inflammation is linked to numerous health issues, and adding turmeric to your diet is a natural way to combat it.
2. Antioxidant Rich Curcumin and the other spices in this recipe, such as cinnamon and ginger, are packed with antioxidants. These help neutralize harmful free radicals in the body, promoting overall health and slowing the aging process.
3. Supports Relaxation and Better Sleep The warm, soothing nature of Golden Milk can help you relax and unwind, making it an excellent addition to your bedtime routine. Turmeric may also support balanced serotonin and melatonin levels, which play a role in better sleep.
Tips for Maximizing the Benefits
1. Enhance Absorption Curcumin is best absorbed when paired with fat and black pepper. The recipe includes black pepper and an optional tablespoon of coconut oil to ensure your body gets the most out of turmeric’s benefits.
2. Choose High-Quality Turmeric Not all turmeric is created equal. Opt for organic, high-quality turmeric to ensure you’re getting the most potent curcumin content.
3. Use Freshly Ground Spices For the best flavor and maximum health benefits, consider using freshly ground spices instead of pre-ground versions.
How to Make Golden Milk
Ingredients:
3 cups plant-based milk (almond, coconut, or cashew)
Combine all ingredients in a saucepan over medium heat.
Whisk frequently until the mixture is hot and well combined.
Pour into mugs, sprinkle with a little cinnamon on top, and enjoy!
Why Add Golden Milk to Your Routine?
Golden Milk isn’t just a delicious drink; it’s a wellness essential. Whether you’re looking to reduce inflammation, relax after a long day, or add more antioxidants to your diet, this comforting drink has you covered. Try it tonight and see how much better you’ll sleep.
Golden Milk
Golden Milk also known as Turmeric Milk is packed full of anti-inflammatory and antioxidant compounds. Turmeric contains curcumin, which gives curry powder its yellow color. Curcumin is considered to be one of the most powerful anti-inflammatories. Add this super spice into your bedtime routine to relax for a better night's sleep.
Put all the ingredients in a saucepan over medium heat and whisk frequently over medium heat. When heated, pour into mugs and sprinkle with a little cinnamon to serve.
Keyword golden milk, turmeric golden milk, turmeric milk
From transforming your health to benefiting the environment, more people are exploring this sustainable and nutritious lifestyle. Plant-based diets are transforming the way we think about food. While switching to a plant-based diet may seem overwhelming, it doesn’t have to be.
Whether you choose to eliminate animal products completely or take a gradual approach, transitioning to plant-based eating is about finding what works best for you. Remember, healthy eating is not one-size-fits-all, the key is setting realistic and sustainable nutrition goals that suit your lifestyle.
Health Benefits
Plant-based diets are more than just a trend, it’s a lifestyle that offers numerous health benefits. By focusing on whole, nutrient-dense foods like fruits, vegetables, legumes, and grains, this approach can help reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Additionally, plant-based diets are rich in fiber, vitamins, and antioxidants, promoting better digestion, sustained energy, and overall well-being.
Improve Brain Health with The Power of Plants
Plant-based foods such as avocados, beets, dark chocolate, olive oil, and coffee are rich in nutrients that support brain health. Many of these foods contain antioxidants that cross the blood-brain barrier, protecting brain cells from free radicals and reducing the risk of cognitive decline. The nutrition choices you make today can significantly impact your brain health later in life.
Easily Meet Fiber Needs
Fiber is the cornerstone of a plant-based diet. A high-fiber diet helps reduce the risk of heart disease, improves cholesterol levels, and aids digestion. By increasing your intake of whole plant-based foods, you’ll boost your fiber intake and support overall health.
Improve Gut Health
Plants are a natural source of prebiotics—non-digestible fibers that feed probiotics and help maintain a balanced gut microbiome. Foods such as onions, garlic, seaweed, flaxseeds, apples, oats, and bananas offer both prebiotics and probiotics, which work together to improve digestion and boost overall health.
Get Powerful Phytochemicals From Plants
Phytochemicals are natural compounds in plants that stimulate the immune system, reduce inflammation, and help prevent DNA damage. Foods like red peppers, sweet potatoes, kale, and tomatoes are loaded with these powerful nutrients. Research suggests that eating more plant foods can reduce cancer risk by as much as 40%.
Support Heart Health
A whole-food plant-based diet keeps saturated fat intake low, helping to lower cholesterol and reduce the risk of heart disease—the leading cause of death among women in the U.S. Studies show plant-based diets can lower cholesterol as effectively as statin medications, without the side effects. This approach also reduces the risk of diabetes, liver disease, and other chronic conditions.
Balancing Nutrients
Balancing nutrients is essential for maintaining optimal health, especially on a plant-based diet. It’s important to ensure you’re getting a variety of key nutrients, such as protein, vitamins, and minerals, to support bodily functions.
For example, plant-based sources of protein like beans, lentils, tofu, and quinoa can meet your daily needs, while leafy greens, fortified plant milks, and nuts provide calcium and vitamin D. Iron-rich foods like lentils and spinach, when paired with vitamin C sources like citrus, enhance absorption.
By planning meals with a variety of whole foods, you can easily meet your nutrient needs and promote overall well-being.
Protein
Meeting daily protein needs is possible with proper planning. Excellent sources include beans, lentils, soy products (like tofu and tempeh), nuts, seeds, and whole grains.
Vitamin B12
While naturally found in animal products, B12 is available in fortified plant-based foods like cereals, nutritional yeast, and plant-based milks. A supplement may be needed.
Vitamin D
Vitamin D supports calcium absorption, immunity, and inflammation control. You can get it through sunlight and fortified plant-based foods like almond or soy milk.
Calcium
Calcium isn’t just found in dairy. Collard greens, kale, broccoli, tofu, tahini, and almonds are excellent plant-based sources.
Iron
Iron, essential for blood production, is found in leafy greens, lentils, chickpeas, and oatmeal. Pair iron-rich foods with a source of vitamin C, like lemon juice, to boost absorption.
Practical Tips For Success
Treat Animal Protein as a Side Dish Shift the focus of your meals to plants, using animal products sparingly, if at all.
Stock Your Kitchen with Plant Foods Keep plant-based staples like beans, grains, and frozen vegetables on hand for quick, easy meals.
Veganize Your Favorite Dishes Transform your go-to recipes by swapping meat for tofu, beans, or lentils. Use nutritional yeast in place of cheese.
Meal Plan and Prep Prepare plant-based meals ahead of time. Roast vegetables, make a batch of hummus, or prep greens to make meals easier throughout the week.
Start with One Plant-Based Meal Per Day Ease into the transition by making one meal each day plant-based. Try a smoothie for breakfast, a vegetable wrap for lunch, or bean chili for dinner.
Layer Plants into Existing Dishes Add vegetables to soups, sauces, or sandwiches. Wilted greens, blended veggies, or extra toppings can easily boost your plant intake.
Need Personalized Guidance?
If you’re unsure where to start or feel overwhelmed by the options, schedule a consultation to get personalized guidance tailored to your health needs and goals. Visit Core Nutrition Health & Wellness to view our services and try some of our favorite plant-based recipes to get started with plant-based eating today.
Black beans and rice is a staple in Caribbean cuisine, offering a satisfying combination of flavors and nutrition. This dish is not only delicious but also economical, low in fat, and packed with fiber, protein, and antioxidants. Whether you’re cooking for your family or meal-prepping for the week, this recipe is a versatile choice that nourishes your body and delights your taste buds.
Why Black Beans and Rice is a Healthy Choice
High in Fiber: Black beans are an excellent source of fiber, which promotes healthy digestion and keeps you feeling full.
Rich in Protein: Combined with rice, black beans create a complete plant-based protein, providing all essential amino acids.
Packed with Antioxidants: Black beans are loaded with phytonutrients that help combat inflammation and oxidative stress.
How to Prepare Black Beans
Dried Beans vs. Canned Beans While dried beans tend to be more flavorful, canned beans are a great alternative when you’re short on time. If you opt for dried beans, follow these steps for optimal preparation:
Rinse Thoroughly: Wash the beans under cold water to remove any dirt or debris.
For this recipe, we’re using canned black beans for convenience. Just rinse and drain them to reduce excess sodium and improve flavor.
Tips for Perfect Cuban Black Beans and Rice
Add Spices: Enhance flavor with traditional seasonings like cumin, garlic, and oregano.
Incorporate Vegetables: Sauté onions, bell peppers, and tomatoes for added nutrients and texture.
Cook with Broth: Use vegetable or chicken broth instead of water for richer flavor.
Garnish Smartly: Top with fresh cilantro, lime wedges, or a drizzle of olive oil for a fresh finish.
Health Benefits of Soaking Beans
Soaking dried black beans helps break down compounds that can cause bloating and discomfort. It also makes their nutrients more bioavailable, giving you maximum health benefits. If you’re short on time and using canned beans, simply rinse them well to reduce sodium content while still enjoying their health perks.
Make It Your Own
This Cuban black beans and rice recipe is versatile! Pair it with roasted vegetables, serve it as a side dish, or use it as a base for burrito bowls. Whether you’re following a plant-based diet or just looking for a nutrient-dense meal, this dish fits easily into any menu.
Cuban Black Beans & Rice Recipe
Julie Pace, RDN
Cuban Black Beans & Rice is a simple and delicious side dish or meal that's packed with plant protein, fiber, and flavorful spices like garlic, cumin, and oregano.
