SPINACH AND WHITE BEAN SOUP
Spinach and White Bean Soup is a nourishing dish that is light but fulfilling due to the earthy flavours of white beans, which are balanced by the fresh spinach in a wholesome, high-fibre meal. Good flavours go with garlic and onion, while thyme adds a light touch to the use of olive oil for depth in this soup. This healthy and nutritious lunch or dinner comes with vegan and gluten-free soup, making it a balanced meal with proteins, healthy fats, and the needed vitamins. Easy ingredients and quick preparation make it a scrumptious, simple meal to prepare on busy days-perfect for anyone looking for a healthy plant-based meal.
RECIPE CATEGORY
Lunch, Dinner, Entrée, Soup / Stew
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION / TECHNIQUES
Sauté, Simmer, One-Pot Wonders
OCCASION / HOLIDAY
Fall, Winter, Thanksgiving, Mother’s Day, Family Dinner, Super Bowl, Valentine’s Day
SPECIAL CONSIDERATION / DIETARY CONCERNS
Vegan, Gluten-Free, Healthy, High Fibre, Low Fat, Quick & Easy
DISH TYPE
Soup / Stew
INGREDIENTS
- ¼ cup white beans, rinsed
- ½ cup spinach, chopped
- ¼ onion, chopped
- 1 clove garlic, minced
- ½ cup vegetable broth
- ¼ tsp dried thyme
- ½ tbsp olive oil
- Salt and pepper to taste
FULL NUTRITIONAL INFORMATION (PER SERVING)
- Calories: 140
- Protein: 6g
- Fat: 7g
- Carbohydrates: 15g
- Fibre: 4g
- Sodium: 300mg
PREPARATION
- Sauté the onions: Use a medium saucepan and heat olive oil over medium heat. Add chopped onions and sauté for 4-5 minutes till softened and translucent.
- Add garlic and thyme: Add minced garlic and the dried thyme into the mixture and cook for another 30 seconds, stirring until fragrant.
- Add beans and broth: Put in the rinsed white beans and vegetable broth. Mix it all well so everything blends together. Bring to a boil.
- Add spinach: Stir in the chopped fresh spinach and cook for 2-3 minutes until they are wilted.
- Season and serve: Taste the soup. Add seasonings according to your taste. Serve it hot, with additional olive oil or fresh herbs if you like.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
- For more thickness, mash some of the beans a little using a fork before adding the broth.
- Squeeze some lemon juice for that burst of brightness and lift to the flavour of the spinach.
- It goes really well with some crusty bread or as a side salad for a pretty full meal.
VARIATIONS
- Add some red pepper flakes for spiciness or heat.
- Use chickpeas or cannellini beans in place of white beans for different textures and flavours.
- Add cooked quinoa or brown rice to make it a full meal and with more protein.
- Switch spinach with kale or Swiss chard for a heartier green choice.
PREPPING AND STORAGE
- Fridge: Store the leftovers of the spinach and white bean soup in the refrigerator. Pack it in a tightly covered container for up to 3 days. Then reheat on the stovetop or in the microwave.
- Freezing: Freezes well. Cool completely, then pack in freezer-safe containers. They can be frozen for up to 3 months. Thawed products should be refrigerated overnight before heating.