Low Sodium Hearty White Bean Soup
Warm, comforting, and full of flavor, this Low Sodium Hearty White Bean Soup is a wholesome meal perfect for any day of the week. Made with tender cannellini or great northern beans, fresh vegetables like carrots, celery, and spinach, and lightly seasoned with thyme, garlic, and a hint of red pepper flakes, this soup strikes the ideal balance between delicious and health-conscious. The use of low-sodium vegetable broth keeps the dish heart-friendly, while a splash of fresh lemon juice and parsley adds a zesty brightness to the rich, savory base. Ready in just over two hours with minimal prep, this nourishing soup is perfect for cozy nights in, easy meal prep, or a satisfying lunch. Serve it as is or pair it with a slice of crusty bread for a truly hearty experience!
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Recipe Information
Ingredients
- 1 cup dried white beans (such as cannellini or great northern)
- 2 tablespoons olive oil
- 1 large onion, diced
- 2 medium carrots, peeled and diced
- 2 celery stalks, diced
- 4 garlic cloves, minced
- 6 cups low-sodium vegetable broth
- 1 teaspoon dried thyme
- 1 bay leaf
- 0.5 teaspoon black pepper
- 0.25 teaspoon red pepper flakes (optional, for heat)
- 2 cups fresh spinach leaves
- 1 lemon, juiced
- 0.25 cup fresh parsley, chopped
Instructions
Rinse the dried white beans under cold water and pick out any debris or damaged beans. Soak the beans overnight in a large bowl filled with water, covering them by at least 2 inches. Drain and rinse the beans before cooking.
Heat olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery. Sauté the vegetables for about 5-7 minutes until they begin to soften.
Stir in the minced garlic and cook for another minute until fragrant.
Add the soaked and drained white beans to the pot along with the low-sodium vegetable broth.
Stir in the dried thyme, bay leaf, black pepper, and red pepper flakes, if using.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let the soup simmer for about 1.5 to 2 hours, or until the beans are tender. Stir occasionally and add more broth or water if needed to keep the beans submerged.
Once the beans are tender, remove the bay leaf. Stir in the fresh spinach and cook until wilted, about 2 minutes.
Stir in the lemon juice and fresh parsley. Adjust the seasoning to taste, adding more pepper if desired.
Serve the soup hot, optionally garnished with additional fresh parsley or a sprinkle of parmesan cheese (if dietary restrictions allow).
Nutrition Facts
Calories |
1228 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1186 mg | 52% | |
| Total Carbohydrate | 187.7 g | 68% | |
| Dietary Fiber | 44.6 g | 159% | |
| Total Sugars | 29.9 g | ||
| Protein | 55.7 g | 111% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 775 mg | 60% | |
| Iron | 18.6 mg | 103% | |
| Potassium | 6906 mg | 147% | |
*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.
