Top-down view of bowl of Garlicky White Bean Soup, made with leafy greens, sweet tomatoes, and spicy plant-based sausage.
February 26, 2024

Garlicky White Bean Soup with Plant-Based Sausage

February 26, 2024

Garlicky White Bean Soup with Plant-Based Sausage

Top-down view of bowl of Garlicky White Bean Soup, made with leafy greens, sweet tomatoes, and spicy plant-based sausage.

Garlicky, full of leafy greens, sweet tomatoes, and spicy plant-based sausage, this cozy soup is a hearty, protein-rich meal-in-a-bowl. Perfect for an easy weeknight dinner! If you're feeding a mixed group, you can use different types of sausage, cooked separately, and add in before serving. 

Ingredients for Garlicky White Bean Soup. From top right: cherry tomatoes, white beans, plant-based sausage, salad greens, vegetable broth, onion, garlic

Ingredients

White Beans

White beans are mildly flavoured and creamy when cooked. They should be readily available in dried or canned form in North American supermarkets. You might also see them labelled as cannellini, white kidney beans, or fazolia. We used canned (cooked) beans for this recipe, but you can cook them from dry. If you’re cooking from scratch, remember to factor in the time needed to soak the beans.

We haven’t tested this tip from Healthline, but it sounds like a timesaver: “If you’re using dry beans, you should soak them in water for approximately 6–8 hours before cooking. For a quick alternative, boil them for 2 minutes, cover them with a lid, and let them sit for about 1 hour.”

Pin for Garlicky White Bean Soup with plant-based sausage. Three bowls of soup on red tile.

Garlicky White Bean Soup

Leafy Greens

We’ve made this multiple times with different leafy greens, including spinach, chard and baby kale. The amount of leafy greens you use is totally flexible, we like about 6 or 8 big handfuls thrown in ours, but more or less would work too.

Top down view of Garlicky White Bean Soup in the soup pot

Garlicky White Bean Soup

Tomatoes

We used about 2 cups of cherry tomatoes. You can use any kind of tomato, even canned diced tomatoes would do in a pinch. Again the quantity is flexible, if you have more or less, the soup will still be tasty.

Vegetable Broth

We used a store-bought, salted broth. If you have unsalted, you’ll likely need to add salt to the recipe. Taste as you go and add salt as needed.

Pasta

Choose whatever type of pasta you like. We used colourful macaroni but fusilli or farfalle would work here, too. You can also use gluten-free pasta alternatives — just check the label for cook time and considering adding the pasta just a few minutes before serving, because unlike wheat pasta it might not hold its shape in the hot liquid for much time. Finally, you could leave the pasta out entirely if you like, the soup is hearty enough on its own without it.

Close up, top-down view of Garlicky White Bean Soup with Plant-Based Sausage

Onion

We used a sweet onion for this recipe, but regular white onion would be fine as well.

Garlic

This is garlicky soup so the garlic you choose is important. Local garlic is ideal, but wherever it’s from, make sure the skin is unbroken and firm but not dry. The more intense the garlic smells the more intense the flavour will be. If you’re having trouble finding good fresh garlic, you can boost the garlic flavour with dried garlic.

Choosing Garlic

Ask For: Local, if possible

Look for: Unbroken Skin

Touch:  Firm bulbs = Fresh bulbs

Sniff:  Intense Smell = Stronger Flavour

Plant-Based Sausage 

We used two links of Beyond Meat Spicy Sausage for our soup. Feel free to use your favourite brand of plant-based sausage, or regular sausage if you’re a meat-eater. We’ve used Beyond Meat in a number of recipes now: Beyond Meat Shepherd’s PieBeyond Meat Meatballs, Beyond Meat Taco Salad, and our Beyond Meat Grazing Platter. It cooks very much like meat, although maybe a little faster, so if you’re new to cooking with Beyond Meat, you won’t find it much of a learning curve.

Process

This soup comes together pretty easily. Start by sauteing the onion in oil. Add the garlic and cook for a few minutes. Next you’ll add in about one cup of the beans and one cup of the veggie broth. We like to use a potato masher to mash the beans into the broth. This is optional but makes a soup a bit thicker. Let that cook for a few minutes, then you add in the remaining beans and broth, along with leafy greens, tomato, and cooked pasta. Let this simmer for about 30 minutes. Near the end of the cooking time, fry the vegan sausage in a small pan. Once cooked, add it to the soup and serve.


Tip: Cooking for mixed groups

This soup is a great option for mixed groups of vegan/vegetarians and meat-eaters because can use whatever type of sausage you like, from plant-based to regular sausage. Just cook the sausage separately and add it at the end.

Recipe Card

Garlicky White Bean and Sausage Soup (Vegan)

Prep Time 10 minutes
Cook Time 30 minutes
Garlicky, full of leafy greens, sweet tomatoes, and spicy plant-based sausage, you’ll love this hearty soup! A protein-rich meal-in-a-bowl this makes an easy and delicious weeknight dinner.
Servings 6
Calories 344 kcal
Author Sylvia

Ingredients

  • 2 tablespoon olive oil
  • 1/2 cup diced onions
  • 1 tablespoon fresh garlic, crushed 3 large cloves
  • 4 cups vegetable broth
  • 4 cups white beans, cooked
  • 6-8 cups leafy greens (spinach, chard, kale, or lettuce mix)
  • 2 cups cherry tomatoes, halved (we used mixed colours)
  • 2 links Beyond Meat Hot Italian Sausage (or use your favorite vegan sausage)
  • 2 cups cooked pasta of choice

Instructions

Prep Steps

  • Get the pasta cooking. Organize the beans (drain liquid/aquafaba and measure). Dice the onions and crush the garlic. Chop the tomatoes. Measure out the vegetable broth and leafy greens. Remove the pasta when it's al dente, or still a bit chewy. It will finish cooking when it's in the soup pot. Note: If you are using a gluten-free pasta, follow the directions on the package.

Making the Soup

  • In a large soup pot, heat the oil. Add the onions, saute over low medium until starting to brown and soften. Add the garlic and fry for another minute or two. Add in about 1/2 cup of the white beans, using a potato masher to mash them into the onion/garlic mixture.
  • Add in the remaining beans, the vegetable broth, tomatoes, greens and pasta. (See recipe note for gluten-free pasta.) Let simmer for 30 + minutes. About mid-way through taste for seasoning. Add salt if needed, and garlic powder if it isn't garlicky enough for you. Start with about a teaspoon and go from there.
  • In a small frying pan, cook the sausage following package directions. Drain and add to the soup. Taste and add salt and pepper as desired.
  • Serve hot, garnished with fresh basil.

Notes

Using Gluten-Free Pasta
Read the label on your package. Depending on the pasta, it might not hold up well in hot liquid for a long time, so add the cooked pasta to the soup only at the end of cooking.
Reheating and Storage 
You can store the soup in a well-sealed container for 3-4 days. Reheat over low heat, adding vegetable broth or water to thin if necessary.
Nutritional Information
Nutritional information is an estimate only, based on using spinach for the leafy greens, and macaroni made from wheat flour. 

Nutrition

Calories: 344kcal | Carbohydrates: 48g | Protein: 18g | Fat: 10g | Saturated Fat: 1g | Sodium: 664mg | Potassium: 859mg | Fiber: 9g | Sugar: 4g | Vitamin A: 3390IU | Vitamin C: 21mg | Calcium: 131mg | Iron: 5mg

Courses, Cuisines, and Keywords

Course
dinner
|
lunch
|
Soup
Cuisine
American
Keywords
beyond meat recipe
|
white bean and kale soup
|
white bean and sausage soup
|
white bean soup

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Hello!


We're creating a course: Baby Steps to Plant-Based Eating

Yes, seriously. Trying a plant-based diet can be overwhelming and we'd like to help. 

This course is for you if: 

  • you're curious about plant-based eating, but don't know where to start 
  • you have family or friends who eat plant-based and you'd like to be able to cook for them
  • you've dabbled with plant-based cooking, but would like to expand your repertoire 

Baby Steps to Plant-Based Eating will: 

  • answer your pressing questions
  • cultivate your confidence 
  • arm you with recipes

Want to learn more?  

Join our email list for updates about the course launch. You'll also get priority access to new recipes, and other subscriber privileges.