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SPINACH AND WHITE BEAN SOUP
13

SPINACH AND WHITE BEAN SOUP

NUTRITION
HEALTHY RECIPES
Oct 09, 2024

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.

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