Bean and Spinach Soup (Low Fat/Vegan)
Created by KittenCal on December 21, 2013
- Servings: 6
- Prep Time: 20m
- Cook Time: 40-50m
- Recipe #11581
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 whole carrots, peeled and diced
- 2 celery ribs, diced
- 4 large garlic cloves, minced (or 6 medium)
- 2 teaspoons dried Italian seasoning
- 1/2 teaspoon dried fennel seeds
- 1/2 teaspoon crushed chili flakes (or to taste, or use Tabasco)
- 4 cups vegetable broth
- 1 can (28 ounce) diced tomatoes (do not drain)
- 1/4 cup tomato paste
- 1 tablespoon balsamic vinegar
- 1/2 teaspoon salt
- 1 teaspoon freshly ground black pepper
- 1 bay leaf
- 1 can (14 ounce) navy beans, drained and rinsed
- Fresh spinach leaves (as much as you want to use or can use fresh kale leaves)
- 8 whole basil leaves, chopped
How to Make
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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.
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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.
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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).
How to Make
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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.
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Step 5: Top each serving with some vegan cheese or freshly grated Parmesan cheese.