Vegetable And Bean Soup
A wholesome vegan soup of mixed vegetables and white beans in a tomato base — high fiber and protein, made with water (no broth).
For 4 servings
3 steps. 30 minutes total.
- 1
Step 1
- a.Heat olive oil in a large pot over medium heat.
- b.Add the onion, carrots, and celery and cook for 6 minutes until softened.
- c.Stir in the minced garlic and cook for 30 seconds until fragrant.
TIPSweat the vegetables slowly to release their natural sugars without browning them too quickly. - 2
Step 2
- a.Add the tomato, water, cooked white beans, oregano, smoked paprika, and bay leaf.
- b.Bring the mixture to a gentle simmer and cook for 10 minutes.
- c.Stir in the zucchini and continue simmering for the final 8 minutes.
TIPKeep the simmer low to prevent the beans from breaking apart and becoming mushy. - 3
Step 3
- a.Stir in the fresh spinach and allow it to wilt in the hot broth.
- b.Add the salt, black pepper, lemon juice, and fresh parsley.
- c.Remove and discard the bay leaf before ladling into bowls.
What to keep in mind.
3 tips from the recipe — small details that make a real difference to the final dish.
- 1Mash a half-cup of the beans before adding them to the pot to create a creamier texture without adding dairy.
- 2Always use fresh lemon juice at the very end to preserve its bright acidity and Vitamin C content.
- 3If the soup becomes too thick upon standing, add a splash of water or low-sodium vegetable broth to reach your desired consistency.
Adapt it for your goals.
Low sodium
Omit the added salt and use dried herbs and extra lemon juice to enhance the natural flavors of the vegetables.
spicierSpicier
Add a pinch of crushed red pepper flakes or a diced de-seeded jalapeño during the sauté step.
diabetic friendlyDiabetic friendly
Increase the ratio of zucchini and spinach to beans to lower the overall glycemic load per serving.
Why this is on our healthy list.
High Dietary Fiber
White beans and carrots provide significant fiber to support healthy digestion.
Plant-Based Protein Source
Cooked white beans offer a clean, cholesterol-free protein boost for muscle maintenance.
Heart Healthy Fats
Olive oil provides monounsaturated fats that support cardiovascular wellness.
Immune System Support
Garlic, spinach, and lemon juice deliver essential vitamins and antioxidants.
Frequently asked questions
Yes, this soup is exceptionally healthy as it is low in saturated fat, high in plant-based protein, and packed with dietary fiber from the mixed vegetables and white beans.