White Bean and Vegetable Soup

A light yet hearty plant-based soup featuring creamy white beans, fresh vegetables, and herbs. This nutrient-rich bowl supports cardiovascular health, stable energy, and digestive balance.

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Preparation Time

• Prep Time: 15 minutes
• Cooking Time: 30 minutes
• Total Time: 45 minutes
• Servings: 4

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Ingredients

• 1 tablespoon extra virgin olive oil
• 1 small yellow onion, diced
• 2 garlic cloves, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 medium zucchini, chopped
• 1 cup diced tomatoes (fresh or no-salt-added canned)
• 1½ cups cooked white beans (e.g., cannellini or navy beans), rinsed if canned
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• ½ teaspoon ground black pepper
• Salt to taste
• 2 cups chopped fresh spinach or kale (optional)
• Juice of ½ lemon (optional for brightness)

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Instructions

1. Sauté aromatics:
   In a large pot, heat olive oil over medium heat. Add onion, garlic, carrots, and celery. Cook for 5–7 minutes, stirring occasionally, until softened.
2. Add vegetables and beans:
   Stir in zucchini, tomatoes, white beans, thyme, pepper, and broth. Bring to a gentle boil.
3. Simmer:
   Reduce heat and simmer uncovered for 20–25 minutes, or until vegetables are tender.
4. Add greens and finish:
   Stir in spinach or kale, if using, and cook for 2–3 minutes until wilted. Adjust seasoning. Finish with a squeeze of lemon juice if desired.
5. Serve:
   Ladle into bowls and enjoy warm.

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Estimated Nutritional Value (Per Serving)

Nutrient	Approximate Amount
Calories	210 kcal
Protein	9 g
Carbohydrates	30 g
Fiber	9 g
Fat	6 g
Sodium	~300 mg (varies by broth)

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Evidence-Based Health Benefits

1. Supports heart health
White beans are a source of potassium, magnesium, and soluble fiber, all of which support lower blood pressure and cholesterol.
Source: Bazzano LA, JAMA, 2001.

2. Promotes gut health
Vegetables and beans provide both soluble and insoluble fiber, supporting healthy digestion and a balanced gut microbiome.
Source: Slavin JL, Nutrition, 2013.

3. Stabilizes energy
The low glycemic index of beans and vegetables helps regulate blood sugar levels and sustain energy.
Source: Jenkins DJ et al., The American Journal of Clinical Nutrition, 2002.

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Tips for Best Results

• Bean texture: If you prefer a creamier soup, mash a portion of the beans before adding.
• Batch prep: This soup stores well in the refrigerator for up to 4 days and freezes for up to 2 months.
• Extra herbs: Add fresh parsley or basil at the end for added flavor and antioxidants.
• Additions: Try including chopped green beans or a small handful of whole grain pasta for variety.