White Bean and Lemon Soup

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This warm and comforting vegetarian bean soup is loaded with plant-based protein, fiber, and very tasty! If you want to omit the parmesan cheese and make this meal 100% plant-based, you can use nutritional yeast in it's place.

Ingredients:

  • 2 15-oz. cans Cannellini beans, rinsed and drained

  • 4 cups lower-sodium vegetable broth divided

  • 2 Tbsp. olive oil

  • 1 yellow onion finely chopped

  • 2 large carrots finely chopped

  • 1 tsp. each kosher salt and freshly cracked black pepper

  • 4 garlic cloves minced

  • 1 15-oz. can chickpeas, rinsed and drained

  • 3 tsp. finely chopped fresh rosemary

  • 1 bunch kale (approx. 7oz)

  • Zest and juice of 1 lemon

  • 1/3 cup grated Parmesan cheese plus more for garnish

Instructions:

  1. Combine 1 can of Cannellini beans and 1 cup of broth in a blender; blend until completely smooth. Set aside.

  2. Heat oil in a large stockpot or Dutch oven over medium. Add onions and carrots; cook until softened, stirring occasionally, about 6 or 7 minutes. Add garlic, salt, and pepper; cook for 2 minutes. Add remaining can of Cannellini beans, chickpeas, and rosemary; stir to combine, and cook for 1 minute.

  3. Stir in blended bean and broth mixture, remaining 3 cups broth, and chopped kale. Bring mixture to a boil; reduce to a simmer and cook, uncovered, 20 to 25 minutes, or until soup slightly thickens. Stir in lemon zest and juice. Gradually sprinkle in Parmesan cheese, stirring continuously (don't add it all at once or it may clump).

  4. Ladle soup into each of 6 bowls, and garnish with additional Parmesan cheese, cracked black pepper, and chopped rosemary, if desired. Serve with crusty bread.

 

Recipe from: https://dishingouthealth.com/white-bean-soup/


 

Nutrition Facts

Servings 6.0

Amount Per Serving

calories 351

% Daily Value *

Total Fat 8 g 13 %

Saturated Fat 2 g 9 %

Monounsaturated Fat 4 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 4 mg 1 %

Sodium 524 mg 22 %

Potassium 625 mg 18 %

Total Carbohydrate 55g 18 %

Dietary Fiber 15 g 62 %

Sugars 6 g

Protein 18 g 37 %

Vitamin A 102 %

Vitamin C 9 %

Calcium 81 %

Iron 25 %