White Bean, Garlic and zucchini Soup

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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 164.0
  • Total Fat: 9.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 585.3 mg
  • Total Carbs: 14.5 g
  • Dietary Fiber: 3.8 g
  • Protein: 5.6 g

View full nutritional breakdown of White Bean, Garlic and zucchini Soup calories by ingredient
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Number of Servings: 10


    For the beans

    * 1 pound dried cannellini or other small dried white beans, soaked for at least 6 hours or overnight
    * 4 quarts water
    * 3 bay leaves
    * 1/4 cup extra-virgin olive oil
    * 1 1/2 teaspoons kosher salt

    For the soffrito

    * 3 tablespoons extra-virgin olive oil
    * 6 large cloves garlic, cut into thin slices
    * 1/2 teaspoon crushed red pepper flakes

    To make it Zucchini
    -2 medium Zucchini cut into matchsticks
    S&P to taste


For the beans: Drain the soaked beans, picking over them to remove any detritus.

Add the beans to a 6- to 8-quart soup pot along with the water, bay leaves and oil. Cover and bring to a boil over high heat, stirring occasionally; reduce the heat to medium or as needed to maintain a steady, gentle boil. Cook for about 1 hour, stirring occasionally, until the beans are tender. (The beans might take significantly longer to cook if they are quite old, which is sometimes the case with supermarket beans.)

Uncover and add the salt, stirring to incorporate. Cook at the same steady boil for 30 minutes to 1 hour, stirring occasionally, until the beans and broth have reduced to 3 quarts. Reduce the heat as the liquid evaporates and the soup base thickens, stirring to prevent scorching.

Once the soup base has reduced, make the soffrito: Combine the oil and garlic in a small or medium skillet over medium heat; cook for about 2 minutes, shaking the skillet until the slices sizzle. Add the crushed red pepper flakes and cook for about 1 minute or until the garlic begins to take on some color.

Use a ladle to transfer a cup of the soup base from the pot to the skillet. It will quickly start to boil; stir and cook for a couple of minutes, until the garlic is very tender. Then transfer the contents of the skillet to the pot, scraping to get every bit of the soffrito; mix well and cook for about 5 minutes.

Remove from the heat and use immediately to create a soup. Or let the base cool completely; discard the bay leaves and transfer to containers or bags to refrigerate or freeze.

After the base is done, add zucchini and S&P to taste and continue to heat for 15 minutes

Number of Servings: 10

Recipe submitted by SparkPeople user LALASTRIVE.

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