Low Fat Hearty Bean Soup
Delight in a bowl of comfort with this Low Fat Hearty Bean Soup, a satisfying, nutrient-packed recipe that’s perfect for health-conscious eaters. Bursting with flavor from a medley of kidney, black, and cannellini beans, this soup is elevated by aromatic herbs like thyme and oregano, fresh spinach, and a bright splash of lemon juice. Crafted with wholesome ingredients like carrots, celery, garlic, and low-sodium vegetable broth, it’s a guilt-free option that’s both heartwarming and packed with fiber and protein. With a prep time of just 15 minutes and a quick simmer, it’s an ideal dish for busy weeknights or meal prep. Serve this comforting bean soup hot and enjoy a healthy, low-fat meal that’s sure to please everyone at the table.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 1 large carrot, diced
- 2 celery stalk, diced
- 14.5 ounces canned diced tomatoes
- 4 cups low-sodium vegetable broth
- 15 ounces canned kidney beans, rinsed and drained
- 15 ounces canned black beans, rinsed and drained
- 15 ounces canned cannellini beans, rinsed and drained
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups spinach leaves
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for about 4-5 minutes until translucent.
Stir in the minced garlic, diced carrot, and diced celery, cooking for an additional 3 minutes until the vegetables begin to soften.
Pour in the canned diced tomatoes and vegetable broth, stirring to combine.
Add the kidney beans, black beans, and cannellini beans to the pot.
Stir in the bay leaf, thyme, oregano, salt, and black pepper.
Bring the mixture to a boil over medium-high heat.
Once boiling, reduce the heat to low and let the soup simmer for 20 minutes to blend the flavors together.
Remove the bay leaf from the pot and discard it.
Add the spinach leaves and lemon juice, stirring until the spinach wilts, about 2 minutes.
Taste and adjust seasoning if necessary, then serve hot.
Nutrition Facts
Calories |
1595 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 42% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 4.9 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 4237 mg | 184% | |
| Total Carbohydrate | 253.3 g | 92% | |
| Dietary Fiber | 80.8 g | 289% | |
| Total Sugars | 32.1 g | ||
| Protein | 79.8 g | 160% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 830 mg | 64% | |
| Iron | 28.3 mg | 157% | |
| Potassium | 6521 mg | 139% | |
*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.
