Sugar-Free Hearty Bean Soup
Warm, comforting, and loaded with nutrient-packed ingredients, Sugar-Free Hearty Bean Soup is your go-to dish for a wholesome yet satisfying meal. This vegan and sugar-free recipe combines a trio of protein-rich beans—white beans, kidney beans, and chickpeas—with a medley of fresh vegetables including carrots, celery, and spinach. Simmered in a flavorful base of low-sodium vegetable broth and aromatic herbs like oregano and thyme, this soup delivers robust flavors without added sugars. Perfect for meal prep, this hearty, one-pot dish serves six and comes together in under an hour. Whether you're looking for a healthy dinner or a nourishing lunch, this versatile soup fits the bill while remaining low-carb, dairy-free, and rich in fiber. Garnish with fresh parsley for a burst of color and flavor to complete this cozy, crowd-pleasing recipe.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 2 medium carrot, diced
- 2 medium celery stalks, diced
- 4 large garlic cloves, minced
- 14.5 ounces canned diced tomatoes
- 6 cups low-sodium vegetable broth
- 15 ounces canned white beans, drained and rinsed
- 15 ounces canned kidney beans, drained and rinsed
- 15 ounces canned chickpeas, drained and rinsed
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 leaf bay leaf
- 2 cups baby spinach
- 0.5 cup fresh parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, diced carrots, and diced celery to the pot. Cook for about 5-7 minutes until the vegetables are softened, stirring occasionally.
Stir in the minced garlic and cook for another minute until fragrant.
Pour in the canned diced tomatoes along with their juices and the vegetable broth. Stir to combine.
Add the canned white beans, kidney beans, and chickpeas to the pot. Stir gently to mix the ingredients.
Season the soup with dried thyme, dried oregano, and the bay leaf. Stir well.
Increase the heat to bring the soup to a gentle boil. Then, lower the heat to medium-low and let it simmer uncovered for about 30 minutes.
Remove the bay leaf from the pot.
Stir in the baby spinach and fresh parsley. Let the spinach wilt for about 2 minutes.
Season the soup with salt and black pepper to taste. Adjust seasoning as required.
Serve the soup hot, garnished with additional fresh parsley if desired.
Nutrition Facts
Calories |
1940 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.0 g | 69% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 6.2 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 6174 mg | 268% | |
| Total Carbohydrate | 288.2 g | 105% | |
| Dietary Fiber | 82.0 g | 293% | |
| Total Sugars | 48.7 g | ||
| Protein | 85.5 g | 171% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1130 mg | 87% | |
| Iron | 37.9 mg | 211% | |
| Potassium | 7370 mg | 157% | |
*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.
