Bean and Vegetable Soup

This soup is a classic in many cultures around the world, from Italian minestrone to Latin American bean stews. Beans have been cultivated for thousands of years and served as a vital source of plant-based protein and fiber. Combined with fresh vegetables, this dish is warming, filling, and supports long-term health.

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Preparation Time

• Prep Time: 15 minutes
• Cooking Time: 35–40 minutes
• Total Time: 50–55 minutes
• Servings: 6

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Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 medium zucchini, diced
• 1 cup green beans, chopped
• 2 medium tomatoes, chopped (or 1 cup canned, unsalted)
• 4 cups cooked beans (cannellini, kidney, or a mix)
• 6 cups low-sodium vegetable broth
• 1 bay leaf
• 1 teaspoon dried oregano
• 1 teaspoon thyme
• 1 teaspoon paprika (optional)
• Salt and pepper to taste
• 2 tablespoons fresh parsley or basil, chopped

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Cooking Instruments

• Large soup pot or Dutch oven
• Cutting board and knife
• Wooden spoon
• Ladle for serving

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Instructions

1. Sauté base
   • Heat olive oil in a large pot. Add onion and garlic, cook 3–4 minutes until softened.
2. Cook vegetables
   • Stir in carrots, celery, zucchini, and green beans. Sauté for 5 minutes.
3. Simmer with beans
   • Add tomatoes, beans, broth, bay leaf, oregano, thyme, and paprika. Bring to a boil, then lower heat and simmer for 25–30 minutes until vegetables are tender.
4. Season and serve
   • Remove bay leaf. Add salt, pepper, and fresh parsley or basil. Serve warm.

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Estimated Nutritional Value (Per Serving)

Nutrient	Approx. Amount
Calories	180 kcal
Protein	9 g
Carbohydrates	32 g
Fiber	9 g
Fat	5 g
Saturated Fat	0.7 g
Sodium	350 mg
Vitamin A	70% DV
Vitamin C	45% DV
Folate	30% DV
Iron	15% DV

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Health Benefits

1. Heart health – Beans are rich in soluble fiber, which helps lower cholesterol.
2. Stable energy – Complex carbohydrates and fiber slow digestion and prevent spikes in blood sugar.
3. Gut health – Fiber promotes healthy digestion and supports the gut microbiome.
4. Plant-based protein – Provides a filling protein source, making it a good meat alternative.

Reference: Bazzano LA et al. Legume consumption and risk of coronary heart disease in US men and women. Arch Intern Med. 2001.

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Healthy Tips

• Use a mix of beans (kidney, white, black beans) for varied nutrition and flavor.
• Add leafy greens like kale or spinach in the last 5 minutes of cooking for extra antioxidants.
• For extra creaminess, mash some beans and stir back into the soup.
• Pairs well with whole-grain bread or brown rice for a complete meal.