Heart-Healthy Hearty White Bean Soup
Warm up with a bowl of "Heart-Healthy Hearty White Bean Soup," a wholesome and comforting recipe packed with nutrient-dense ingredients. This flavor-forward soup features tender white beans, vibrant spinach, and aromatic vegetables like carrots, celery, and onions, all simmered in a fragrant broth enhanced with garlic, thyme, and oregano. A splash of fresh lemon juice and a sprinkle of parsley add a bright, zesty finish to every spoonful. With just 20 minutes of prep time and a total of 50 minutes to prepare, this fiber-rich, low-fat recipe is as convenient as it is nourishing. Perfect for a quick weeknight dinner or meal prep, this plant-based soup delivers a heart-smart, satisfying meal suitable for the whole family. Healthy, delicious, and easy to make—it's comfort food you can feel good about!
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Recipe Information
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium, diced yellow onion
- 2 large, peeled and diced carrots
- 2 diced celery stalks
- 3 minced garlic cloves
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 6 cups vegetable broth
- 2 15-ounce cans, drained and rinsed canned white beans
- 3 cups fresh spinach
- 2 tablespoons lemon juice
- 1 tablespoon, chopped fresh parsley
- 0.5 teaspoon or to taste black pepper
- 0.5 teaspoon or to taste salt
Instructions
In a large pot, heat the extra virgin olive oil over medium heat.
Add the diced onion, carrots, and celery. Sauté for about 5 to 7 minutes, stirring occasionally, until the vegetables are just softened.
Stir in the minced garlic, dried thyme, and oregano, and sauté for another minute until fragrant.
Pour in the vegetable broth and bring the mixture to a boil.
Once boiling, add the drained and rinsed white beans.
Reduce the heat to low and let the soup simmer for about 20 minutes.
Add in the fresh spinach and let it wilt in the soup, stirring occasionally, for about 2 minutes.
Turn off the heat and stir in the lemon juice and chopped parsley.
Season the soup with black pepper and salt to taste.
Serve hot, and enjoy this heart-friendly meal!
Nutrition Facts
Calories |
2431 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.7 g | 60% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 6.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8026 mg | 349% | |
| Total Carbohydrate | 398.4 g | 145% | |
| Dietary Fiber | 95.2 g | 340% | |
| Total Sugars | 59.4 g | ||
| Protein | 125.9 g | 252% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1250 mg | 96% | |
| Iron | 32.2 mg | 179% | |
| Potassium | 8899 mg | 189% | |
*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.
