Chicory Greens and White Bean Soup
Chicory Greens and White Bean Soup is a hearty, rustic soup originating from Italian cuisine, particularly popular in regions like Tuscany and Liguria. It typically features bitter chicory greens (like catalogna or puntarelle) simmered with creamy white beans (cannellini or Great Northern), garlic, olive oil, and sometimes pancetta or Parmigiano-Reggiano rind for depth. It's a comforting, vegetable-forward dish often enjoyed as a primo or light meal.
🍽️ Nutrition at a glance
This soup is a good source of plant-based protein and dietary fiber from the beans, with moderate carbohydrates and low fat if made without added meats. Key nutrients include iron, folate, potassium, and vitamins A and K from the chicory greens, with a typical serving ranging from 180-220 kcal.
Nutrition breakdown
| Calories | 195 kcal |
| Protein | 12 g |
| Carbs | 28 g |
| Fat | 4 g |
| Fiber | 8 g |
| Sugar | 3 g |
| Sodium | 420 mg |
| Iron | 3.2 mg |
| Folate | 145 mcg |
| Potassium | 580 mg |
| Vitamin A | 220 mcg RAE |
| Vitamin K | 95 mcg |
| Magnesium | 65 mg |
| Phosphorus | 160 mg |
| Manganese | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Chicory greens have been used for centuries in Mediterranean folk medicine for their digestive benefits, and their natural bitterness is beautifully balanced by the creamy sweetness of white beans. Nutritionally, the combination creates a complete protein profile and provides prebiotic fiber from the beans that supports gut health.
