Hearty Bean and Vegetable Soup
A comforting and nutritious soup packed with mixed beans and a colorful array of vegetables. This high-fiber, low-fat meal is perfect for a light lunch or dinner, ready in under 40 minutes.
For 4 servings
3 steps. 25 minutes total.
- 1
Step 1
- a.Sauté the aromatics
- b.Heat the olive oil in a large pot or Dutch oven over medium heat.
- c.Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until softened, about 5-7 minutes.
- d.Add the minced garlic, dried oregano, and dried basil. Cook for another minute until fragrant.
- 2
Step 2
- a.Simmer the soup
- b.Pour in the vegetable broth and the diced tomatoes with their juices.
- c.Add the rinsed and drained mixed beans, salt, and black pepper. Stir everything together.
- d.Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for 15 minutes to allow the flavors to meld.
- 3
Step 3
- a.Add final vegetables and serve
- b.Stir in the diced zucchini and chopped kale.
- c.Continue to simmer for another 5-7 minutes, or until the zucchini is tender and the kale has wilted.
- d.Taste and adjust seasoning if needed.
- e.Ladle the soup into bowls, garnish with fresh parsley, and serve hot.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Feel free to use other non-starchy vegetables like bell peppers, green beans, or mushrooms.
- 2For a little heat, add a pinch of red pepper flakes with the garlic.
- 3This soup freezes beautifully. Let it cool completely, then store in airtight containers for up to 3 months.
- 4Serve with a slice of whole-grain bread for dipping to make it an even more satisfying meal.
- 5If you have fresh herbs, use them! Add 1 tablespoon each of fresh oregano and basil instead of dried.
Adapt it for your goals.
High protein
Add 1/2 cup of cooked quinoa or a scoop of unflavored protein powder during the last 5 minutes of simmering to boost the protein content.
veganVegan
This recipe is already vegan as written. Ensure your vegetable broth is certified vegan.
gluten freeGluten free
This soup is naturally gluten-free. Serve with gluten-free bread or crackers if desired.
quickQuick
Use a bag of pre-chopped mirepoix (onion, carrot, celery) to save on prep time.
Why this is on our healthy list.
High in Dietary Fiber
The combination of beans and various vegetables provides a significant amount of fiber, which supports digestive health and helps you feel full and satisfied.
Rich in Plant-Based Protein
Beans are an excellent source of plant-based protein, essential for muscle repair and overall body function.
Packed with Vitamins and Minerals
This soup is loaded with vitamins A and C from the carrots and tomatoes, and minerals like potassium and iron from the beans and kale.
Heart-Healthy
Being low in saturated fat and sodium, and high in fiber and potassium, this soup is a great choice for supporting cardiovascular health.
Frequently asked questions
Yes, this soup is very healthy. It's packed with fiber from the beans and vegetables, which is great for digestion. It's also low in fat and provides a variety of vitamins and minerals.