White Bean and Carrot Soup Low Fat
Warm up with a comforting bowl of White Bean and Carrot Soup, a low-fat, nutrient-packed recipe that's as satisfying as it is healthy. This hearty soup combines tender carrots, creamy white beans, and aromatic herbs like thyme and rosemary, all simmered in a savory low-sodium vegetable broth. A quick sauté of onion, garlic, celery, and a touch of olive oil creates a flavorful base, while blending part of the soup adds a velvety texture without the need for cream. Ready in just 40 minutes and perfect for meal prep, this vegan-friendly recipe is ideal for a light yet filling lunch or dinner. Garnish with fresh parsley for a burst of color and added freshness. Whether you're seeking a cozy, easy-to-make dish or a low-fat meal that's big on flavor, this White Bean and Carrot Soup is sure to become a staple in your kitchen.
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Recipe Information
Ingredients
- 1 teaspoon olive oil
- 1 medium yellow onion, chopped
- 3 garlic cloves, minced
- 3 medium carrots, peeled and sliced
- 2 celery stalks, sliced
- 2 cups canned white beans (such as cannellini or great northern), rinsed and drained
- 4 cups low-sodium vegetable broth
- 1 teaspoon dried thyme
- 0.5 teaspoon dried rosemary
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon salt
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for 1 minute until fragrant.
Add the sliced carrots and celery to the pot and cook for another 5 minutes, stirring occasionally.
Add the white beans, vegetable broth, dried thyme, dried rosemary, black pepper, and salt to the pot.
Bring the mixture to a gentle boil, then reduce the heat to low and simmer for 20 minutes, or until the carrots are tender.
Using an immersion blender, blend the soup until it's partially pureed, leaving some of the vegetables and beans for texture. Alternatively, transfer half of the soup to a blender, blend until smooth, and return it to the pot.
Taste and adjust seasoning as needed.
Ladle the soup into bowls and garnish with chopped fresh parsley, if desired.
Serve warm and enjoy!
Nutrition Facts
Calories |
744 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.8 g | 22% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1934 mg | 84% | |
| Total Carbohydrate | 120.2 g | 44% | |
| Dietary Fiber | 32.3 g | 115% | |
| Total Sugars | 21.3 g | ||
| Protein | 30.4 g | 61% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 457 mg | 35% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 3539 mg | 75% | |
*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.
