Tuscan Bean Soup

Have you bean looking for some protein packed lunch ideas? Here are two pulse based recipes that are great for getting your protein and fibre in!
Course Main Course, Soup
Cuisine Healthy
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 7 servings
Calories 287kcal
Author Carmy


  • 500 g navy beans
  • 8 cups chicken stock
  • 1 bay leaf
  • 1 small white onion diced
  • 5 cloves garlic minced
  • 6 pieces bacon finely diced
  • salt and freshly-ground black pepper to taste


  • Start off by soaking your beans overnight. (Alternative: use a quick soak method or use canned beans).
  • Place beans in a pot of water with the chicken stock.
  • While the beans are simmerimg, dice the onions and mince the garlic.
  • On a skillet, cook your bacon. After the bacon has been cooked, place the bacon aside and while the bacon grease is still in the skillet, pour in the garlic and onion to cook. This gives the soup a bit of extra flavour ;)
  • Pour in the onion, garlic, bay leaf, the cooked pancetta or bacon. Add in salt/pepper to taste if necessary. Stir to combine. Continue cooking the soup until it reaches a simmer. Let the soup simmer for 10-20 minutes or until the beans are cooked throughly.


Serving: 6servings | Calories: 287kcal | Carbohydrates: 31g | Protein: 15g | Fat: 11g | Saturated Fat: 3g | Cholesterol: 21mg | Sodium: 518mg | Potassium: 635mg | Fiber: 8g | Sugar: 5g | Vitamin A: 0.2% | Vitamin C: 3.7% | Calcium: 6.5% | Iron: 13.4%