If I had to live on one dish it would probably be this Delicious and Easy Vegetable and White Bean Soup. Plus a slice of sourdough and perhaps a glass of Chianti. Yup, that would be it.
I’m excited to share this Delicious and Easy Vegetable and White Bean Soup with you. It’s really delicious, satisfying and so healthy! Although it tastes beautifully rich and creamy it’s actually very low in fat. I used vegetable broth to saute the vegetables which works beautifully and is way more healthy than olive oil!
You probably have most of the ingredients in your pantry and fridge and as with any soup you can swap and substitute. If you don’t like butternut squash use sweet potato, if you prefer spinach instead of kale go for it.
Hearty and filling it’s a great Winter soup. I like to add plenty of herbs and spices to provide some heat and interest. Namely:
- Herbes de Provence reminds me of the South of France and sunny days.
- Red Pepper Flakes for a little heat.
- Dried Tomato Flakes add a hint of sweetness.
- Lemon Zest and juice which lifts and freshens.
- Good quality vegetable stock – a good rich stock makes everything more satisfying and luscious.
- Fresh herbs: parsley, thyme, and rosemary will all work well.
What’s so healthy about it?
Oh My Goodness, where do we start?
- Fiber. The soup is chock full of fiber thanks to the variety of vegetables and cannellini beans.
- Butternut Squash is plentiful in beta carotene which is converted by the body to vitamin A, an essential nutrient. It’s said to help reduce the risk of cancer, diabetes, and heart disease.
- Kale is the King of Greens! But don’t take my word for it, read what the Harvard School of Public Health says about it.
- A variety of vegetables: finding it hard to get your 5 veggies a day? a vegetable soup like this can do the trick.
Thinking ahead?
It keeps beautifully in the fridge for up to 4 days and freezes very well.
Are White Beans really that good for you?
Yes! And here’s why!
- Rich in Nutrients: White beans are a good source of essential nutrients, including fiber, protein, folate, iron, potassium, and magnesium. These nutrients play vital roles in maintaining overall health.
- High in Fiber: The high fiber content in white beans is beneficial for digestive health. Fiber helps regulate bowel movements, prevents constipation, and may contribute to lower cholesterol levels.
- Protein Source: White beans are an excellent plant-based protein source. Protein is essential for building and repairing tissues, and including beans in your diet can be especially beneficial for individuals following a vegetarian or vegan diet.
- Low in Fat: White beans are low in fat, making them a heart-healthy food. The type of fat found in beans is predominantly unsaturated, which is considered healthier than saturated fat.
- Blood Sugar Regulation: The combination of fiber and complex carbohydrates in white beans can help regulate blood sugar levels. This makes them a good choice for individuals with diabetes or those looking to manage their blood sugar.
- Antioxidant Properties: White beans contain antioxidants, which help neutralize harmful free radicals in the body. Antioxidants play a role in reducing the risk of chronic diseases and supporting overall health.
Delicious and Easy Vegetable and White Bean Soup
Delicious and Easy Vegetable and White Bean Soup – a delicious hearty Winter soup
Ingredients
Scale
3 – 4 tablespoons vegetable stock
1 onion, peeled and finely diced
1 leek, thoroughly washed and sliced
3 sticks celery, diced
3 carrots, peeled and diced
4 cloves garlic peeled and minced
1 butternut squash, peeled and cut into chunks
2, 15 oz cans cannellini beans, drained and thoroughly rinsed
1 teaspoon freshly ground black pepper
1 teaspoon red pepper flakes
2 heaped teaspoons Herbes de Provence
2 heaped teaspoons dried oregano
2 heaped teaspoons dried tomato flakes (optional)
1/4 cup fresh parsley, chopped
4 cups best quality vegetable stock
3 cups lacinato or curly kale, tough stems removed and roughly chopped
Zest and juice of a lemon
Instructions
Heat 3-4 tablespoons vegetable stock in a large saucepan. Add the onions and cook on a low heat for about 10 minutes or until translucent.
Add the carrots, leeks, celery and garlic. Cook for a further 5 minutes, stirring occasionally.
Add the butternut squash and cannellini beans. Stir well.
Add the black pepper, Herbes de Provence, oregano, red pepper flakes, tomato flakes and fresh parsley. Stir well.
Add the vegetable stock, bring to the boil, turn down to a simmer and partially cover the pot. Allow the soup to simmer away until the veggies are tender. About 20 minutes.
Remove about 1 cup of the soup to a blender and blitz, return to the pot, stir well, this will thicken the soup a little and give it the “creamy” texture.
Add the kale to the pot, it will cook quickly in the heat of the soup.
Sprinkle over the lemon zest and the pour in the lemon juice, stir well.
To serve add more lemon zest, salt, pepper, dried oregano, tomato flakes, red pepper flakes and a sprinkle of fresh herbs.
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