Oil Free Italian White Bean Rice Soup! The secret to this plant-based soup is mashed white beans creating a thick and creamy broth that feel ultra-comforting.
Creamy, wholesome, and satisfying, this Oil Free Italian White Bean Rice Soup is full of delicious flavors. Its simplicity makes it fantastic for a low-fat soup that feels hearty and filling. Using left-over rice makes it easy and provides additional substance. This healthy spin on a classic Italian soup will surely become your new favorite soup.
Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.
Hi there, Ameera here!
We all loved the simplicity of this recipe. It’s super easy to make using left-over refrigerated rice adds a level of heartiness to this oil-free, low-fat soup.
You can totally adjust the spices and herbs in this soup to customize it to fit your palate. Dad loved it.
You gotta give this one a try!
Tips for Success:
- Flavor Profile: This tasty soup has a mashed white bean flavor profile. Italian herbs allow you customize this soup to accent your favorites.
- Low Fat Dish Expectations: This dish is designed to be a low-fat dish. It is not going to taste as decadent as a dish that has a higher fat content. It is very delicious, but we want to make sure the reader understands this. If you wish to make it more decadent, top with Vegan Parmesan Cheese.
- Two cans of Great Northern Beans – Divided: One can of the Great Northern beans is used to create a creamy broth when it is mashed and mixed into the soup broth. It creates a very creamy flavorful broth. Be sure not to add both cans in Step 3. One can is added in Step 3 and the remaining can is added in Step 5.
- Great Northern Beans Substitutes: You can also use cannellini beans.
- Seasonings: Please feel free to adjust the dried oregano, dried basil, and Italian Seasonings accordingly. Our family was divided over the amount and accents of the different seasonings. Some preferred more basil while others preferred more oregano and Italian Seasoning.
- Amount of Sea Salt: We had family members completely divided over the amount of sea salt needed to season this soup, feel free to adjust to suit your own tastes accordingly.
- Cooked Rice: This recipe is a great way to use left-over steamed rice.
- Amount of Cooked Rice: Start on the low end (1/2 cup) as the rice tends to really soak up the broth. Use more cooked rice with the understanding that the soup may become very thick.
Leftovers and Freezing:
Leftovers will generally keep for 4-5 days in the refrigerator. Store in a covered container. Reheating can be done on the stovetop, or in the microwave.
This soup can be frozen. For best results, thaw in the refrigerator.
Pantry Products Used:
- Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.
- Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
Kitchen Products Used:
- Ceramic/Enamel Lined Dutch Oven or similarly large stock pot
We certainly hope you give this deliciousness a try.Print
Creamy, wholesome, and satisfying, this Oil Free Italian White Bean Rice Soup is simple, low-fat, and full of delicious flavors.
- 1 medium yellow onion, fine dice
- 1 Tablespoon minced garlic
- 1 ½ cups low-sodium vegetable broth *
- 2 cups water
- 1 – [ 14.4 oz. can ] petite diced tomatoes
- 3 Tablespoons nutritional yeast
- 2 – [ 15 oz. cans ] Great Northern beans, drained and rinsed (divided) *
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 Tablespoon dried minced onions
- 1 ½ teaspoons dried oregano *
- 1 ½ teaspoons dried basil *
- ½ teaspoon Italian seasonings *
- ½ to 1 ¼ teaspoons sea salt (+/-) *
- 2 teaspoons distilled white vinegar
- ½ cup cooked rice (of choice) *
- Freshly chopped parsley
- Vegan Parmesan Cheese
- Place the Spice/Herb Ingredients in a small bowl, mix well, set aside.
- In a large ceramic/enamel-lined pot or similar stock soup pot, add the diced onions, sauté over medium-high heat until they begin to soften, approximately 7 to 9 minutes, stirring periodically to prevent burning. Add a tablespoon or so of water if they start to stick and/or to prevent burning.
- Add the minced garlic, sauté for 30 seconds, then add all the remaining Base Ingredients (only add 1 of the 2 cans of Great Northern Beans) and Spice/Herb Mix, stir well to combine. Bring the mixture to a boil, then lower to a low-boiling simmer. Simmer for 10 minutes. Stirring occasionally.
- After 10 minutes, take a potato masher (or fork) and mash all the Great North beans right in the pot, simmer for 5 minutes.
- Next, add the remaining can of Great Northern beans, distilled white vinegar, and ½ cup of cooked rice, stir well. Allow to simmer on low for a few minutes, evaluate if you wish to add more cooked rice. Add more, if needed. Serve and enjoy!
*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.
*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
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