Hearty Vegetable and White Bean Soup

A hot soup that comes densely packed with vegetables.

Hearty vegetable and white bean soup
Courtesy Image

Vegetable soup is healthy on its own. But you can also jack-up the protein and fiber by adding beans, and make it even better for you.

If you’re worried about the sodium, choose low-sodium versions of broth and beans. If you can’t find a low-sodium version of the beans, rinsing them can reduce the sodium by 40%.

Nutrition (per 1-cup serving)

Calories: 382; total fat: 6g; saturated fat: 3.3g; protein: 14.8g; carbohydrates: 72g; sugar: 18g; fiber: 15g; cholesterol: 13mg; sodium: 975mg

Recipe and photo by Deborah Davis, M.S., R.D.N. of Dietitian Debbie Dishes.

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Prep time

45 min.

Cook time

35 min.

  • 2 Tbsp butter
  • 3 carrots, chopped
  • 2 stalks celery, chopped
  • 1 onion, chopped
  • 2 red skin potatoes, chopped
  • 2 parsnips, chopped
  • 2 quarter vegetable broth
  • 1 (14 oz) can diced tomatoes
  • 1 (6 oz) can tomato paste
  • 1 dried bay leaf
  • ½ tsp dried thyme
  • 2 cloves garlic, minced
  • 1 small bunch lacinato kale, chopped
  • 1 (15 oz) can great Northern beans, drained and rinsed
  • 1 Tbsp dried parsley
  • Salt and ground black pepper, to taste
  • Shredded parmesan cheese for serving

In a large stock pot, melt the butter.

Add 1 of the chopped carrots, 1 stalk chopped celery, and the onion. Stir, and cook for 5-7 minutes or until onion is translucent.

Add the rest of the carrots and celery, potatoes, and parsnips. Stir to coat in butter. Let cook for 5 minutes.

Add the broth, tomatoes, tomato paste, bay leaf, and thyme. Bring to a simmer, and continue to stir every 5 minutes or so. Simmer soup for 20-25 minutes, or until vegetables begin to soften.

Stir in garlic, kale, beans, and parsley. Season with salt and black pepper. Simmer another 5-7 minutes.

Serve hot with shredded parmesan cheese.