A robust, fiber-rich soup featuring seasonal vegetables and hearty legumes. This comforting dish supports digestion, immunity, and cardiovascular function, all while being deeply satisfying.
Preparation Time
- Prep Time: 15 minutes
- Cooking Time: 30 minutes
- Total Time: 45 minutes
- Servings: 4
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 small onion, chopped
- 2 garlic cloves, minced
- 2 carrots, diced
- 2 celery stalks, sliced
- 1 zucchini, chopped
- 1 cup green beans, trimmed and cut
- 1 can (15 oz) no-salt-added diced tomatoes
- 1 can (15 oz) low-sodium mixed beans (kidney, black, pinto, or cannellini), rinsed and drained
- 4 cups low-sodium vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ¼ teaspoon black pepper
- Salt to taste
- 1 cup chopped spinach or kale (added at the end)
- Fresh parsley for garnish
Instructions
- Sauté base vegetables:
In a large pot, heat olive oil over medium heat. Add onion, carrots, celery, and garlic. Cook for about 5–6 minutes, stirring occasionally. - Add remaining ingredients:
Stir in zucchini, green beans, tomatoes, mixed beans, broth, and dried herbs. Bring to a boil, then reduce heat and let simmer for 20–25 minutes, or until vegetables are tender. - Finish with greens:
Stir in spinach or kale and cook for 2–3 more minutes until wilted. - Taste and serve:
Adjust seasoning as needed. Garnish with chopped fresh parsley before serving.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | 220 kcal |
| Protein | 9 g |
| Carbohydrates | 36 g |
| Fiber | 10 g |
| Fat | 5 g |
| Saturated Fat | 0.7 g |
| Sodium | ~350 mg |
| Iron | 20% DV |
| Folate | 25% DV |
| Vitamin A | 60% DV |
| Vitamin C | 40% DV |
Science-Based Health Benefits
1. Supports gut health and satiety
Legumes and vegetables provide soluble and insoluble fiber, which improve digestion and prolong fullness.
Source: Slavin JL, Nutrition, 2013.
2. Cardiovascular protective effects
Beans are rich in plant-based protein and phytochemicals that have been linked to lower LDL cholesterol and reduced heart disease risk.
Source: Bazzano LA, JAMA, 2001.
3. Boosts immune defense
Vegetables like spinach, carrots, and tomatoes contain beta-carotene, vitamin C, and polyphenols that support immune cell function.
Source: Gombart AF et al., Nutrients, 2020.
Tips for Best Results
- Use fresh or frozen vegetables: Both work well depending on the season.
- Add whole grains: Stir in cooked quinoa or barley for a more filling bowl.
- Make it ahead: This soup tastes even better the next day as flavors meld.
- For thickness: Use an immersion blender to puree part of the soup, or mash some beans with a fork.
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