White Bean and Spinach Soup

12 20 540
Ingredients Minutes Calories
Prep Cook Servings
5 min 15 min 2
White Bean and Spinach Soup
Health Highlights
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 dash Thyme, dried
1 dash 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)
1/4 cup Parsley, fresh
1 tbsp Lemon juice

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 onions 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. After a couple of minutes of cooking, stir in spinach and parsley until wilted. Add in lemon juice and serve.

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 are high in fiber and help with regularity, 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 540
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 370 mg
Potassium 2304 mg
Total Carbohydrate 100 g
Dietary Fiber 32 g
Sugars 11.6 g
Protein 32 g

Dietary servings

Per Portion


Meat Alternative 1.0
Vegetables 4.2

Energy sources


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