White Bean and Spinach Soup

12 20 614
Ingredients Minutes Calories
Prep Cook Servings
5 min 15 min 2
White Bean and Spinach Soup
Health Rating
High fiber and plant-based protein rich meal.

Ingredients


1 tbsp Extra virgin olive oil
1 cup White onion (chopped)
1 clove(s) Garlic (minced)
1 large stalk(s) Celery (minced)
1/4 tsp, ground Thyme, dried
1/8 tsp Oregano, dried (pinch)
1 pinch Sea salt (to taste)
1 1/2 cup Great northern beans (cooked (or 15 oz. can, drained and rinsed))
3 cup Vegetable stock/broth, low sodium
2 cup Spinach (fresh and chopped)
1 tbsp Lemon juice
1/4 cup Parsley, fresh

Instructions


1. Heat olive oil over medium low heat in a large pot.
2. Add onion, garlic, celery, thyme, oregano and a pinch of salt and sweat for 1-2 minutes until translucent.
3. Add cooked beans and vegetable stock and bring to a simmer. Cook until onions and celery are tender, about 10-15 minutes.
4. In the couple of minutes of cooking, stir in spinach and parsley until wilted. Add in lemon juice.
5. Breathe in the nourishing aroma, find your favorite spoon, and enjoy!

Notes:

Quick Tips:

You can use any combination of beans for this soup although white beans will provide the best taste and texture. Great northern beans are also known as Navy beans or Haricot beans.


Nutritional Highlights:

Great northern beans
High in fiber and help with regularity, weight loss, blood sugar and cholesterol management. They're also a great source of plant-based protein, contain folate, magnesium and iron.


Nutrition Facts

Per Portion

Calories 614
Calories from fat 79
Calories from saturated fat 46
Total Fat 8.7 g
Saturated Fat 5.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 8.6 g
Monounsaturated Fat 21.1 g
Cholesterol 0
Sodium 361 mg
Potassium 2331 mg
Total Carbohydrate 102 g
Dietary Fiber 32 g
Sugars 10.3 g
Protein 32 g

Dietary servings

Per Portion


Meat Alternative 1.0
Vegetables 4.2

Energy sources


Pygal66%456.71906103178515237.5939922336616513%293.29843421068034208.5240892366280421%326.090925955319125.7621907073519666%13%21%CarbohydratesFatProtein
Recipe from:
Lunch
Main
Soup