Bean and Spinach Soup (Low Fat/Vegan)
Recipe: #11581
December 21, 2013
Categories: Beans, Sunday Dinner, Gluten-Free Heart Healthy, High Fiber, High Protein, Low Cholesterol, No Eggs, Non-Dairy, Vegan, Vegetarian, Spicy, more
"I recently made this and- well, I wouldn't post it here if I didn't like it. This is healthy soup with a great source of protein and fiber with little amount of fat. This is better served the day after it's made so I suggest making it a day in advance. Makes about 8 cups"
Original is 6 servings
Ingredients
Nutritional
- Serving Size: 1 (475.5 g)
- Calories 214.7
- Total Fat - 9.7 g
- Saturated Fat - 3.3 g
- Cholesterol - 12.8 mg
- Sodium - 1433.4 mg
- Total Carbohydrate - 22.2 g
- Dietary Fiber - 5.7 g
- Sugars - 11.7 g
- Protein - 11.9 g
- Calcium - 83.5 mg
- Iron - 2.8 mg
- Vitamin C - 24.4 mg
- Thiamin - 0.2 mg
Step by Step Method
Step 1
Heat olive oil in a large soup pot over medium heat. Add onions, celery, carrots and garlic. Cook and stir until vegetables begin to soften, about 5 to 6 minutes.
Step 2
Add Italian seasoning,fennel seeds and chili flakes and mix well. Add broth, tomatoes with their juice, tomato paste, balsamic vinegar, sugar, salt, pepper and bay leaf. Bring soup to a boil. Reduce heat to low, cover and simmer for 20 minutes.
Step 3
Add navy beans and simmer for 5 more minutes. Using an immersion blender, puree soup until it’s about 50% pureed (still kinda chunky).
Step 4
Stir in spinach (or kale) cover and simmer for 10 minutes. Remove soup from heat and stir in basil. Taste and add a bit more salt and pepper if needed.
Step 5
Top each serving with some vegan cheese or freshly grated Parmesan cheese.
Tips
No special items needed.
0 Reviews
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