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Chunky white bean and vegetable soup

This soup will warm your winter chills. Use your favourite beans!
Three bowls of white bean and vegetable soup on a wooden table.
4 to 6 servings / 25 min 

Prep 10 min / Cook 15 min 

If using your own cooked beans you will need about 4 cups (1 L). 

Ingredients

  • 2 tsp (10 mL) canola oil
  • 1 onion, chopped
  • 1 each large celery stalk and carrot, diced
  • 3 cloves garlic, minced
  • 1/4 tsp (1 mL) hot pepper flakes 
  • 2 cans (19 oz/540 mL each) no salt added white beans, drained and rinsed well
  • 4 cups (1 L) no salt added beef broth
  • 1 tub (142 g) baby kale or spinach, coarsely chopped
  • 1/4 cup (50 mL) fresh grated Parmesan cheese (optional) 

Directions

  1. In a soup pot, heat oil over medium heat. Add onion, celery and carrot; cook, stirring for about 5 minutes or until softened. Stir in garlic and hot pepper flakes to coat.
  2. Add white beans and broth; bring to a simmer. Stir in kale and cook for about 5 minutes or until wilted and heated through.
  3. Ladle into bowls and sprinkle with cheese to serve.

Nutritional info per serving (1 of 4)

  • Calories: 280
  • Protein: 16 g
  • Total fat: 4.5 g 
    Saturated fat: 0 g 
    Cholesterol: 0 mg 
  • Carbohydrates: 46 g 
    Fibre: 12 g 
    Sugars: 4 g 
    Added sugars: 0 g 
  • Sodium: 190 mg 
  • Potassium: 900 mg 

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2019.

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