Description
This Nourishing White Bean and Lemon Soup is a hearty and flavorful dish that is both comforting and nutritious. Packed with white beans, vegetables, and zesty lemon, it’s a perfect meal for any time of the year.
Ingredients
Scale
For the Soup:
- 2 tablespoons olive oil
- 1 medium yellow onion (diced)
- 2 carrots (peeled and diced)
- 2 celery stalks (diced)
- 4 garlic cloves (minced)
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1/4 teaspoon crushed red pepper flakes (optional)
- 4 cups vegetable broth
- 2 (15-ounce) cans white beans (drained and rinsed)
- 1 bay leaf
- zest of 1 lemon
- juice of 1 large lemon (about 3 tablespoons)
- 2 cups chopped kale or spinach
- salt and black pepper to taste
- chopped fresh parsley (for garnish)
Instructions
- Heat olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery. Cook for 5 to 7 minutes, stirring occasionally, until vegetables are softened.
- Add the garlic, thyme, oregano, and red pepper flakes, and cook for 1 minute until fragrant. Stir in the vegetable broth, white beans, bay leaf, and lemon zest. Bring the soup to a boil, then reduce heat to low and simmer for 20 minutes.
- Remove the bay leaf. Using an immersion blender, blend a portion of the soup to create a creamy texture, leaving some beans and vegetables whole. Stir in the lemon juice and chopped kale or spinach. Cook for an additional 5 minutes until greens are wilted.
- Season with salt and black pepper to taste. Serve hot, garnished with fresh parsley.
Notes
- For added creaminess, blend more of the soup or add a splash of unsweetened plant-based milk.
- You can substitute kale with spinach or chard.
- Add cooked quinoa or brown rice for extra heartiness.
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 5g
- Sodium: 620mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
