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Hearty Vegetable Bean Soup

With veggies rich in vitamin C, beta-carotene, quercetin, and lycopene, this soup packs a lot of nutrition in just one serving — and I promise you will not be disappointed with the taste.

15 mins 50 mins

Nutrition Facts

Amount per Serving

Calories: 243

Total Fat: 2 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 196 mg

Total Carbohydrate: 46 g

Dietary Fiber: 13 g

Protein: 13 g

Good For

Heart Heart Health Bone Health Type 2 Diabetes Memory Mood Hair Cancer Prevention

Take Note

Vegetarian

INGREDIENTS

1 teaspoon oil, olive
1 onion(s), sliced
2 leek(s), chopped
2 garlic, cloves, minced
3 zucchini, small, chopped
2 carrot(s), large, chopped
1 cup(s) mushrooms, sliced
1 cup(s) beans, green, cut into 1-inch pieces
1 potato(es), large (about 8 ounces), peeled and halved
3 tablespoon cilantro, fresh, chopped
4 cup(s) broth, chicken, less sodium, or vegetable broth
2 cup(s) tomatoes, crushed, preferably no salt added
1 can(s) tomatoes, stewed, no-salt-added, with juice
1 can(s) beans, navy, or kidney beans, well rinsed and drained
2 teaspoon basil, dried
2 teaspoon oregano, dried
1 teaspoon salt, Kosher
1 bag spinach, frozen chopped, (7 ounces), or kale
1/3 cup(s) parsley, fresh, chopped
pepper, black ground, to taste

PREPARATION

Heat the oil in a large nonstick pan over medium-high heat. Add the onion, leeks, and garlic and sauté until soft.

Add the zucchini, carrots, mushrooms, green beans, potato, cilantro, broth, crushed tomatoes, stewed tomatoes, beans, basil, oregano, and salt. Bring to a boil. Simmer for 25 minutes, or until the potato is cooked.

Transfer the potato to a food processor or blender with some of the cooking liquid, and purée it. Return it to the pan and add the spinach or kale and parsley. Season to taste with black pepper and additional salt if desired.

Makes 8 Servings

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