Hearty Vegetable & Bean Soup
A comforting and incredibly filling vegetable and bean soup, packed with nutrient-dense ingredients perfect for a satisfying, low-calorie meal.
For 6 servings
Heat olive oil in a large Dutch oven or soup pot over medium heat. Add chopped onion, carrots, and celery. Sauté for 8-10 minutes, stirring occasionally, until softened and lightly golden.
Stir in minced garlic and cook for another 1 minute until fragrant. Pour in the undrained canned diced tomatoes, scraping up any browned bits from the bottom of the pot.
Add vegetable broth, dried Italian seasoning, and bay leaf. Bring the mixture to a gentle simmer, then reduce heat to low, cover, and let it simmer for 15 minutes to allow flavors to meld.
Stir in the rinsed and drained cannellini beans, diced zucchini, and trimmed green beans.
Increase heat slightly to return to a gentle simmer. Cook uncovered for another 10-15 minutes, or until the zucchini and green beans are tender-crisp.
Remove the bay leaf. Stir in the fresh spinach a handful at a time, allowing it to wilt completely before adding more. This usually takes 1-2 minutes.
Taste the soup and season generously with salt and freshly ground black pepper. Ladle hot soup into bowls. Garnish with fresh parsley, if desired, and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Batch Cooking: This soup freezes beautifully. Make a double batch and freeze individual portions for quick, healthy meals throughout the week.
- 2Enhance Flavor: For an extra layer of umami, add a parmesan rind to the soup while it simmers (remove before serving if vegetarian/vegan). A splash of balsamic vinegar at the end can also brighten the flavors.
- 3Vegetable Prep: Chop all your vegetables before you start cooking (mise en place) to make the cooking process smooth and efficient.
- 4Don't Overcook: Cook vegetables until just tender-crisp to retain their texture and nutrients. Overcooked vegetables can become mushy and lose their vibrant color.
Adapt it for your goals.
Add Grains/Pasta
Stir in 1/2 cup of small pasta (like ditalini or elbow macaroni) or 1/2 cup of cooked quinoa or farro during the last 10 minutes of simmering for added heartiness.
Protein BoostProtein Boost
For a non-vegan option, add shredded cooked chicken or turkey. For a vegan protein boost, consider adding 1/2 cup of red lentils along with the broth, ensuring they are fully cooked.
Spice It UpSpice It Up
Add a pinch of red pepper flakes with the garlic, or a dash of hot sauce to individual servings for a spicy kick.
Why this is on our healthy list.
Rich in Fiber
Packed with beans and a variety of vegetables, this soup provides a significant amount of dietary fiber, aiding digestion and promoting satiety.
Nutrient-Dense
Each serving is loaded with vitamins, minerals, and antioxidants from the diverse range of vegetables, supporting overall health and immunity.
Low-Calorie & Filling
Following the Volumetrics principle, this soup offers a large, satisfying portion for a relatively low calorie count, making it ideal for weight management.
Frequently asked questions
Absolutely! Great Northern beans, kidney beans, or even chickpeas would work wonderfully in this recipe. Just make sure to rinse and drain them before adding.
