Heart-Healthy Hearty Bean Soup
Warm your heart and nourish your body with this comforting and nutritious Heart-Healthy Hearty Bean Soup! Brimming with a trio of protein-packed beans—black beans, kidney beans, and cannellini beans—and vibrant vegetables like carrots, celery, and red bell pepper, this soup is both satisfying and wholesome. A medley of dried herbs and a splash of fresh lemon juice infuse the broth with layers of irresistible flavor, while fresh spinach and parsley add a burst of color and vital nutrients. Easy to prepare in under an hour, this low-sodium recipe is perfect for anyone seeking a heart-healthy meal that's high in fiber, packed with vitamins, and ideal for cozy weeknight dinners or make-ahead lunches.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion
- 3 cloves garlic cloves
- 3 medium carrots
- 2 large celery stalks
- 1 medium red bell pepper
- 1 14-ounce can canned diced tomatoes
- 4 cups low-sodium vegetable broth
- 1 15-ounce can canned low-sodium black beans
- 1 15-ounce can canned low-sodium kidney beans
- 1 15-ounce can canned low-sodium cannellini beans
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon ground black pepper
- 2 cups fresh spinach
- 0.25 cup fresh parsley
- 2 tablespoons fresh lemon juice
Instructions
Heat a large pot over medium heat and add olive oil.
Finely chop the onion and mince the garlic. Add them to the pot, stirring occasionally, and sauté for about 5 minutes or until the onion is translucent.
While the onion and garlic cook, peel and slice the carrots, and chop the celery and red bell pepper. Add these vegetables to the pot and continue to sauté for another 5 minutes.
Pour in the canned diced tomatoes and vegetable broth. Stir to combine.
Drain and rinse the black beans, kidney beans, and cannellini beans. Add them to the pot.
Add the bay leaf, thyme, oregano, and black pepper into the soup and stir well.
Bring the soup to a boil, then reduce the heat to low. Cover the pot and let it simmer for 25 minutes.
Roughly chop the fresh spinach and parsley. After 25 minutes of simmering, add the spinach and parsley to the pot.
Finally, add the lemon juice and stir. Cook for an additional 5 minutes to allow the spinach to wilt.
Remove the bay leaf before serving.
Ladle the soup into bowls and serve hot.
Nutrition Facts
Calories |
1676 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.6 g | 42% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 4.9 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 2353 mg | 102% | |
| Total Carbohydrate | 272.1 g | 99% | |
| Dietary Fiber | 85.8 g | 306% | |
| Total Sugars | 44.1 g | ||
| Protein | 81.7 g | 163% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 888 mg | 68% | |
| Iron | 30.0 mg | 167% | |
| Potassium | 6714 mg | 143% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
