Hearty vegetable and white bean soup

Vegetable soup is healthy on its own. But you can also jack-up the protein and fiber by adding beans, and make it even better for you.

If you’re worried about the sodium, choose low-sodium versions of broth and beans. If you can’t find a low-sodium version of the beans, rinsing them can reduce the sodium by 40%.

Nutrition (per 1-cup serving)

Calories: 382; total fat: 6g; saturated fat: 3.3g; protein: 14.8g; carbohydrates: 72g; sugar: 18g; fiber: 15g; cholesterol: 13mg; sodium: 975mg

Recipe and photo by Deborah Davis, M.S., R.D.N. of Dietitian Debbie Dishes.

6

Ingredients 

2 Tbsp butter

3 carrots, chopped

2 stalks celery, chopped

1 onion, chopped

2 red skin potatoes, chopped

2 parsnips, chopped

2 quarter vegetable broth

1 (14 oz) can diced tomatoes

1 (6 oz) can tomato paste

1 dried bay leaf

½ tsp dried thyme

2 cloves garlic, minced

1 small bunch lacinato kale, chopped

1 (15 oz) can great Northern beans, drained and rinsed

1 Tbsp dried parsley

Salt and ground black pepper, to taste

Shredded parmesan cheese for serving

How to make it 

In a large stock pot, melt the butter.

Add 1 of the chopped carrots, 1 stalk chopped celery, and the onion. Stir, and cook for 5-7 minutes or until onion is translucent.

Add the rest of the carrots and celery, potatoes, and parsnips. Stir to coat in butter. Let cook for 5 minutes.

Add the broth, tomatoes, tomato paste, bay leaf, and thyme. Bring to a simmer, and continue to stir every 5 minutes or so. Simmer soup for 20-25 minutes, or until vegetables begin to soften.

Stir in garlic, kale, beans, and parsley. Season with salt and black pepper. Simmer another 5-7 minutes.

Serve hot with shredded parmesan cheese.

Lightened-up recipes

Cook Time: 

35

Prep Time: 

45

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