Heart-Healthy White Bean and Ham Soup
Warm up with a comforting bowl of Heart-Healthy White Bean and Ham Soup, a nourishing dish packed with flavor and wholesome ingredients. This hearty soup features tender dry white beans like cannellini or great northern simmered with lean, low-sodium ham, aromatic veggies including carrots, celery, and onion, and a delicate blend of bay leaf and thyme for a savory depth of flavor. With optional baby spinach added for an extra dose of greens, this low-fat, low-sodium recipe offers an ideal choice for those seeking a heart-conscious meal without compromising taste. Perfectly suited for busy weeknights or cozy family dinners, this soup is easy to prepare and pairs beautifully with crusty whole-grain bread. Ready in about 90 minutes, it’s a comforting and healthy go-to that's sure to become a new favorite.
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Recipe Information
Ingredients
- 1 cup Dry white beans (e.g., cannellini or great northern)
- 1 tablespoon Olive oil
- 1 medium Yellow onion, diced
- 2 medium Carrots, diced
- 2 stalks Celery stalks, diced
- 3 cloves Garlic cloves, minced
- 6 cups Low-sodium chicken broth
- 1 cup Cooked, lean, low-sodium ham, diced
- 1 leaf Bay leaf
- 1 teaspoon Fresh thyme (or 1/4 teaspoon dried thyme)
- 0.5 teaspoon Ground black pepper
- 2 cups Baby spinach (optional, for added greens)
- 2 tablespoons Fresh parsley, chopped (optional, for serving)
Instructions
Rinse and sort the dry white beans to remove any debris. Place them in a bowl, cover with water, and soak overnight, or use the quick-soak method by boiling the beans in water for 5 minutes and letting them rest for 1 hour. Drain before using.
In a large soup pot or Dutch oven, heat the olive oil over medium heat.
Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened and the onion is translucent.
Stir in the minced garlic and cook for an additional 30 seconds until fragrant.
Add the soaked and drained white beans, low-sodium chicken broth, diced lean ham, bay leaf, thyme, and ground black pepper to the pot. Stir to combine.
Bring the soup to a boil, then reduce the heat to low and simmer, uncovered, for about 60-70 minutes, or until the beans are tender. Stir occasionally to prevent sticking.
If desired, stir in the baby spinach during the last 5 minutes of cooking to wilt the leaves.
Remove the bay leaf from the soup and discard. Taste and adjust seasoning as needed, keeping in mind the heart-healthy goal of limiting sodium.
Serve hot, garnished with freshly chopped parsley if desired. Pair with whole-grain bread for a complete meal.
Nutrition Facts
Calories |
1390 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 130 mg | 43% | |
| Sodium | 1834 mg | 80% | |
| Total Carbohydrate | 166.0 g | 60% | |
| Dietary Fiber | 41.4 g | 148% | |
| Total Sugars | 25.9 g | ||
| Protein | 116.0 g | 232% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 590 mg | 45% | |
| Iron | 17.1 mg | 95% | |
| Potassium | 5766 mg | 123% | |
*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.
