Lentil and Cannellini Bean Soup
Warm up with a hearty bowl of Lentil and Cannellini Bean Soup, a wholesome one-pot meal that's as comforting as it is nutritious. Packed with protein-rich green or brown lentils, creamy cannellini beans, and fresh vegetables like carrots, celery, and baby spinach, this flavorful soup is spiced with aromatics like garlic, cumin, and a touch of crushed red pepper for subtle heat. Simmered to perfection in a low-sodium vegetable broth with diced tomatoes, the soup is finished with a bright splash of lemon juice and optional fresh herbs for a burst of freshness. Ready in under an hour and perfect for meal prep, this vegan and gluten-free soup is a delicious, satisfying option for a cozy dinner. Serve it with crusty bread or a simple salad to complete the meal!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 2 medium, diced carrots
- 2 diced celery stalks
- 3 cloves, minced garlic
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 0.5 teaspoons (optional) crushed red pepper flakes
- 1 cup, rinsed green or brown lentils
- 6 cups low-sodium vegetable broth
- 1 14-ounce can diced tomatoes
- 1 15-ounce can, drained and rinsed cannellini beans
- 4 cups, packed baby spinach
- 2 tablespoons, chopped (optional) fresh parsley or cilantro
- 2 tablespoons lemon juice
- 1 teaspoon (adjust to taste) salt
- 0.5 teaspoons black pepper
Instructions
Heat olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion, carrots, and celery. Sauté for 5-7 minutes until the vegetables are softened and the onion is translucent.
Stir in the minced garlic, dried thyme, oregano, cumin, and crushed red pepper flakes (if using). Cook for 1 minute until fragrant.
Add the rinsed lentils, vegetable broth, and canned diced tomatoes with their juices. Stir to combine.
Bring the mixture to a boil over high heat, then reduce the heat to low and simmer uncovered for 25-30 minutes, or until the lentils are tender.
Stir in the drained and rinsed cannellini beans and baby spinach. Cook for an additional 5 minutes until the spinach is wilted and the beans are heated through.
Remove the pot from heat. Stir in the lemon juice and season with salt and black pepper to taste.
Serve hot, garnished with fresh parsley or cilantro if desired. Enjoy with some crusty bread or a side salad.
Nutrition Facts
Calories |
169 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.1 g | 7% | |
| Saturated Fat | 0.9 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 628 mg | 27% | |
| Total Carbohydrate | 24.8 g | 9% | |
| Dietary Fiber | 6.6 g | 23% | |
| Total Sugars | 5.6 g | ||
| Protein | 7.0 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 84 mg | 6% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 703 mg | 15% | |
*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.
