As summer winds down and we start to feel Fall’s cooler temperatures, warmer foods find their way onto the menu. Soups are fun, easy to make and can be very nutritious. With thousands of types of soups, there is at least one for every palate. Soups can be a complete meal with protein, vegetables and starch all in one bowl (think chicken noodle soup -chicken (protein), noodles (starch) and celery, carrots and onions (vegetables).
Soups also make mealtime simple. Pair one with a fresh salad, seasonal fruit, or a slice of crusty bread for a well-rounded lunch or dinner. Even better, soups are one of the easiest ways to upcycle leftovers – chicken, meat, vegetables, rice, or pasta can all be transformed into a new dish with minimal effort.
If you’re looking for a hearty, nourishing dish to try this season, here’s a white bean soup recipe that checks all the boxes for flavor, nutrition, and comfort.
White Bean Soup
(from realbalanced.com)
Prep Time: 15minutes mins
Cook Time: 25minutes mins
Total Time: 40minutes mins
Servings: 8 servings
Ingredients
- 3 cans (15.5 ounces each) white beans drained and rinsed (cannellini or Great Northern), divided
- 2 Tablespoons olive oil or avocado oil
- 1 large yellow onion diced
- 2 carrots peeled and diced
- 2 celery ribs diced
- 4 garlic cloves minced
- 1 teaspoon dried thyme leaves
- ½ teaspoon dried crushed rosemary
- ¼ teaspoon red pepper flakes (can be decreased to ⅛ teaspoon or omitted)
- 4 cups vegetable broth
- ¾ teaspoon Kosher salt
- ½ teaspoon pepper
- 2 cups fresh spinach about 2 handfuls
- ¼ cup freshly grated Parmesan cheese
- 1 Tablespoon lemon juice
Garnishes
- Croutons
- Grated Parmesan cheese
- Freshly cracked pepper
Instructions
- Blend Half of the Canned Beans: In a blender or food processor, blend half of the beans until smooth (if needed, add 1-2 Tablespoons of water to make it easier to blend). Use a rubber spatula to scrape the pureed beans into a bowl, then set aside.
- Sauté Vegetables: In a large pot over medium heat, heat oil. Add onion, carrots, and celery, and sauté until tender, about 5-7 minutes, stirring occasionally.
- Add Garlic and Herbs: Add minced garlic, dried thyme, dried rosemary, and red pepper flakes. Cook until fragrant, about 1 minute.
- Add Broth and Beans: Pour in the vegetable broth, pureed beans, and remaining whole beans. Add salt and pepper, then stir to combine everything. Increase stovetop heat to high and bring soup to a boil. Once boiling, reduce stovetop heat to medium or medium-low (it should be hot enough to maintain a gentle simmer, but not be boiling). Cook for about 10-15 minutes.
- Add Spinach and Lemon Juice: Stir in spinach and let it wilt, which should take about 2-3 minutes. Turn off stovetop heat, then add grated Parmesan cheese and lemon juice.
- Serve: Carefully taste, then add more salt and pepper, depending on taste preferences. Ladle soup into bowls and garnish each bowl with croutons, grated Parmesan cheese, and freshly cracked pepper, then serve.
Nutrition
Serving: 1.5cups | Calories: 297kcal | Carbohydrates: 47g | Protein: 18g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 2mg | Sodium: 767mg | Potassium: 1060mg | Fiber: 11g | Sugar: 3g | Vitamin A: 3562IU | Vitamin C: 6mg | Calcium: 207mg | Iron: 7mg