Recipe: Nutritious Vegetable Bean Soup

Just in time for spring, winter has returned to San Francisco, and with it has come a lot of long-overdue cold, wind and rain. So it’s a perfect time for some hot, hearty vegetable bean soup! This warming soup also packs a lot of nutrition, with one serving offering 312 calories, 11 grams of protein, 49 grams of good carbs, 10 grams of fiber and only 5 grams of fat. Kick in the nutrients that come courtesy of all those veggies,  and this soup is good and good for ya! Here’s how its done:

Ingredients:
2 tablespoon extra-virgin olive oil
2 medium carrots, diced small
2 celery stalks, diced small
1 medium onion, diced small
4 garlic cloves, minced
1 teaspoon dried thyme
Salt and ground pepper, to taste
2 cans (15.5 ounces each) kidney beans, rinsed and drained
1 can (28 ounces) diced tomatoes
4 cups low-sodium vegetable broth
1/4 cup fresh parsley, chopped
Grated Parmesan cheese (optional)

The Process:
In a large pot, heat oil over medium-high. Add carrots, celery, and onion and cook until onion is translucent, about 6 minutes. Add garlic and thyme, season with salt and pepper, and cook until fragrant, about 3 minutes. Add beans, tomatoes, broth and parsley and bring to a boil. Reduce heat and simmer until vegetables are tender, 25 to 30 minutes. Season to taste with salt and pepper. Serve with Parmesan.

About The Broth:
I’m always wary of recipes that call for a large amount of broth, mainly because canned broth is packed with nasty sodium; one 14-ounce can of chicken broth contains 930 mg of sodium — that’s 39% of your daily allowance! Put multiple cans of that in a soup or stew and your flirtin’ with cardiac disaster. The solution: make your own!

Vegetable broth is so easy to make there’s no reason to use the canned or packaged variety in this recipe. Simply throw whatever veggies you like into a big pot, cover them with enough water that you can easily stir them (less water for a more concentrated broth, more for a lighter flavor). Heat over medium high heat until just under boil, turn to medium low and let cook for an hour. Strain through cheesecloth or coffee filters, let cool and freeze for later use.

And don’t waste those veggies. They’ll be awesome in the soup, or can be used in other meals.

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About Stephen Kelly Creative

Hi, I'm Stephen Kelly, a writer, editor, photographer and graphic designer living in beautiful San Francisco, CA, USA. Amongst the things I love are writing, photography, movies, music, fitness, travel, Batman, all things Australian, food and fun, all of which I hope to reflect in this here blog. Welcome aboard ... now let's get busy!
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14 Responses to Recipe: Nutritious Vegetable Bean Soup

  1. getPHYT says:

    Thanks for sharing that recipe! I’m definitely going to try it.

    Please check out my blog http://www.getPHYT.org
    I’d love to hear what you think about it 🙂

    getPHYT, Exercise Your Mind.
    http://www.facebook.com/getPHYT

    • HI! Thanks for checking out my blog. Yes, please try it. It’s really easy to make, and really yummy (and nutritious). A bowl of this and a nice salad, and you’ve got a winner!

      LOVE your blog! As a health-minded person, there’s seems to be no shortage of the great info on your blog. Consider me a follower (and not in a weird, the call is coming from inside the house kind of way).

  2. cocomino says:

    Yummy. I like such healthy soup. 🙂

  3. TBM says:

    Sounds good. We like to make our own vegetable broth as well. And our dog loves cooked veggies so it works out for all.

  4. caseyhoward says:

    I have always LOVED vegetable soup, but have never put kidney beans in it! Great idea and love the post!

    • Hi , and thanks for checking out my soup post. If you love veggie soup, you’ll love this. The kidney beans give it a really nice texture (and helps pump up all that good fiber content). Also, when left to simmer long enough, this soup thickens up ever so slightly, and I love that!
      Hey! Just checked out your blog … very cool! Consider me a follower.

  5. drewpan says:

    Hahahaha Asian-looking bowl alert! That, and one funky looking spoon! Love that spoon!

  6. My mouth actually watered. I love beans.

  7. i love bean soups or, to be precise, all the meals with any kind of this amazing vegetable. mainly in winters… i like that you made it in a way of minestrone, especially at the end adding the parmesan. when i cook tomato based soups/meals, sometimes i add few drops of worcestershire sauce (of course lea & perrins one 😉 ) as well and it gives it a very nice kick.

  8. Hi Mitzi, and thanks for checking out my blog!
    Agreed, I side towards a minestrone-style soup, and the parmesan just tastes wonderful as a last-minute touch. And yes … I also add a few dashes of Lea & Perrin (anything else is just plain wrong) for, as you say, the very nice kick! Cheers!

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