Smoky Italian Bean Soup: Vegan and Gluten-Free

Total Time: 1 hr 10 mins Difficulty: Beginner
This Italian soup comes together quickly when made in the crockpot. The flavors blend together as they simmer all day. The smokiness makes this Italian soup really stand out, satisfying even the meat-lovers. The tofu and beans add healthy plant-based protein as well as fiber. This recipe is a must-try!
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This Italian soup comes together quickly when made in the crockpot. The flavors blend together as they simmer all day. The smokiness makes this Italian soup really stand out, satisfying even the meat-lovers. The tofu and beans add healthy plant-based protein as well as fiber. This recipe is a must-try!

I really like Italian food, but when I had to go gluten and dairy free, some of the usual dishes became harder for me to replicate and make taste good. This soup became my go-to for when I wanted a tasty Italian meal without feeling deprived. High in protein, fiber, vegetables, this recipe is also easy to prepare. Enjoy this warming Italian soup.

How to Make Easy Smoky Italian Bean Soup: Vegan and Gluten-Free

Ingredients Needed:

1 TBSP Olive oil

1 large Onion

4 cloves Garlic

5 large Carrots

4 stalks Celery

1 large Zucchini

2 cups Green beans, fresh or frozen

1 28 oz. can Crushed tomatoes

2 15 oz. cans White beans, Cannellini, Navy, or Great Northern

1 16 oz. block Extra Firm Tofu

2 TBSP Italian Seasoning

2 tsp Smoked paprika

2 tsp Sea Salt

½ tsp Black pepper

4 cups Vegetable broth

Equipment needed:

Chef knife and cutting board

Crockpot or large soup pot

Instructions:

Crockpot method:

Chop the onion, garlic, carrots, celery, zucchini, and green beans if using fresh. Dump all vegetables into the crockpot. Add the olive oil.

Drain the tofu and press slightly. Cut into squares or tear into chunks and add to the crockpot.

Drain and rinse the beans and add to the crockpot. 

Add the remainder of the ingredients to the crockpot. Stir to even out and cook on high for 4-5 hours.

Stovetop method:

Chop the onion. Add to the large soup pot with the olive oil. Saute over medium heat until onions are translucent, about 5 minutes. Chope the garlic, carrots, celery, zucchini, and green beans if using fresh. Add the remaining vegetables to the large pot and saute for an additional minute.

Drain the tofu and press slightly. Cut into squares or tear into chunks and add to the large pot.

Drain and rinse the beans and add to the pot. 

Add the remainder of the ingredients to the large pot. Turn the heat to high until the soup starts to simmer, then return the heat to medium and simmer uncovered until all of the vegetables are tender, about 30 minutes.

Difficulty: Beginner Prep Time 15 mins Cook Time 45 mins Rest Time 10 mins Total Time 1 hr 10 mins
Calories: 261
Best Season: Suitable throughout the year, Fall, Winter, Spring

Description

Ingredients

Cooking Mode Disabled

Instructions

  1. Crockpot Method:

  2. Chop the onion, garlic, carrots, celery, zucchini, and green beans if using fresh. Dump all vegetables into the crockpot. Add the olive oil.
  3. Drain the tofu and press slightly. Cut into squares or tear into chunks and add to the crockpot.
  4. Drain and rinse the beans and add to the crockpot.
  5. Add the remainder of the ingredients to the crockpot. Stir to even out and cook on high for 4-5 hours.
  1. Stovetop Method:

  2. Chop the onion. Add to the large soup pot with the olive oil. Saute over medium heat until onions are translucent, about 5 minutes. Chop the garlic, carrots, celery, zucchini, and green beans if using fresh. Add the remaining vegetables to the large pot and saute for an additional minute.
  3. Drain the tofu and press slightly. Cut into squares or tear into chunks and add to the large pot.
  4. Drain and rinse the beans and add to the pot.
  5. Add the remainder of the ingredients to the large pot. Turn the heat to high until the soup starts to simmer, then return the heat to medium and simmer uncovered until all of the vegetables are tender, about 30 minutes.

Nutrition Facts

Servings 8

Serving Size 1


Amount Per Serving
Calories 261.14kcal
% Daily Value *
Total Fat 4.05g7%
Saturated Fat 0.71g4%
Trans Fat 0g
Cholesterol 0mg
Sodium 1273.83mg54%
Potassium 1215.46mg35%
Total Carbohydrate 43.83g15%
Dietary Fiber 13.2g53%
Sugars 11.15g
Protein 16.72g34%

Vitamin A 8611.39 IU
Vitamin C 26.26 mg
Calcium 192.16 mg
Iron 5.49 mg
Vitamin E 2.38 mg
Vitamin K 40.15 mcg
Thiamin 0.38 mg
Riboflavin 0.26 mg
Niacin 3.1 mg
Vitamin B6 0.53 mg
Folate 162.69 mcg
Pantothenic Acid 0.93 mg
Phosphorus 321.56 mg
Magnesium 116.79 mg
Zinc 1.98 mg
Selenium 5.73 mcg
Copper 0.65 mg
Manganese 1.09 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

You can also use other types of beans in this recipe, such as kidney beans

Feel free to replace or add other vegetables. Some that I have used are cauliflower and kale.

Keywords: delicious, homemade, vegan, gluten free, dairy free, high fiber, high protein
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Frequently Asked Questions

Expand All:

Can I use a different type of bean in this recipe?

Yes, you can use a different type of bean in this recipe, such as kidney beans.

Can I freeze this recipe?

Yes, you can freeze this recipe. Put the soup in a freezer safe container, preferably in small batches. Thaw in the fridge overnight and heat to warm in a saucepan.

Janalyn

Hi, I'm Janalyn, a wife, mother of five, and someone who loves to learn about nutrition and to try new recipes. Over the years, I have adapted recipes to meet my dietary needs and I have found that eating gluten-free, dairy-free, plant-based, and low sugar have helped me feel stronger and healthier. Join me to discover that a healthier and happier way of eating is Possible!

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