Garden Vegetable and Bean Soup
A hearty, satisfying and nutritious soup loaded with fresh garden vegetables and white beans.
1 1/2 cups chopped onion
1 cup sliced celery
3 medium carrots, sliced
2 teaspoons minced garlic
1 tablespoon vegetable oil
2 (15-ounce) cans navy beans or Great Northern beans, rinsed and drained - divided use
2 (14.5-ounce) cans fat-free reduced-sodium chicken or vegetable broth
2 cups broccoli florets
1/2 teaspoon dried rosemary leaves
1/4 teaspoon ground thyme leaves
1 cup salad spinach
Salt and ground black pepper, to taste
- Sauté onion, celery, carrots, and garlic in oil in large saucepan 3 to 4 minutes. Add 1 can beans, chicken broth, broccoli florets, and herbs to saucepan; heat to boiling. Reduce heat and simmer until broccoli is tender, 5 to 7 minutes.
- While soup is cooking, process remaining beans in food processor or mash until smooth. Stir puréed beans and spinach into soup; simmer until hot, about 2 minutes. Season to taste with salt and pepper.
Makes 6 servings (about 1 cup each).
Tip: Frozen chopped onion and green pepper, and prepared garlic may be used. Soup can be prepared 1 to 2 days in advance; refrigerate, covered. Soup can be frozen up to 2 months.
Nutritional Information Per Serving (1/6 of recipe): Calories 242; Fat 3g; % Calories from Fat 11; Carbohydrate 40g; Folate 145mcg; Sodium 884mg; Protein 16g; Dietary Fiber 3g; Cholesterol 0mg.
Recipe provided courtesy of The Bean Education & Awareness Network.