If you’re looking for a quick, nutritious, and delicious meal, look no further than 20 Minute White Bean Soup. This recipe is perfect for busy weeknights when you want something hearty without spending hours in the kitchen. Packed with protein and fiber, white bean soup is not only satisfying but also incredibly versatile. In this post, we’ll explore the benefits of this delightful dish, how to make it, and why you should add it to your recipe rotation.
| Ingredient | Quantity |
|---|---|
| Canned White Beans | 2 cans (15 oz each) |
| Vegetable Broth | 4 cups |
| Garlic | 4 cloves, minced |
| Onion | 1 medium, chopped |
| Carrots | 2 medium, diced |
| Celery | 2 stalks, diced |
| Spinach or Kale | 2 cups, chopped |
| Olive Oil | 2 tablespoons |
| Salt & Pepper | To taste |
Canned White Beans
Canned white beans are the star of this soup. They provide a creamy texture and are an excellent source of protein and fiber. Choose low-sodium options for a healthier meal, and feel free to experiment with different varieties like cannellini or navy beans. Rinsing the beans before adding them to the soup helps reduce sodium levels and improves the overall flavor.
Vegetable Broth
Vegetable broth serves as the base for this soup, adding depth and flavor. You can use store-bought broth or make your own at home using vegetable scraps. Opt for low-sodium broth to control the salt content in your meal. The broth helps to meld the flavors of the ingredients while keeping the soup light and nourishing.
Garlic
Garlic is a key ingredient that brings a fragrant aroma and adds a punch of flavor to the soup. Rich in antioxidants and known for its health benefits, garlic enhances the overall taste while contributing to a wholesome dish. Mince fresh garlic cloves for the best flavor, and adjust the quantity to suit your taste preferences.
Onion
Onions add sweetness and depth to the soup. When sautéed, they become translucent and flavorful, forming the foundation of many delicious soups. Use yellow or white onions for a classic taste, or try shallots for a milder flavor. Cooking the onions until they are soft and slightly caramelized enhances their natural sweetness.
Carrots
Carrots not only add vibrant color to the soup but also provide natural sweetness and crunch. They are packed with vitamins and minerals, making your soup not only tasty but also nutritious. Dice the carrots into small pieces to ensure they cook quickly and blend seamlessly with the other ingredients.
Celery
Celery adds a refreshing crunch and a unique flavor that complements the beans and other vegetables. It is low in calories and high in water content, making it a great addition to your soup. Chop the celery into similar-sized pieces as the carrots for even cooking. The combination of celery and onion creates a classic flavor base known as mirepoix.
Spinach or Kale
Adding greens like spinach or kale boosts the nutrient content of the soup. These leafy greens are rich in vitamins A, C, and K, as well as iron and calcium. They cook quickly, so add them towards the end of the cooking process to retain their vibrant color and nutrients. Feel free to substitute with any greens you have on hand.
Olive Oil
Olive oil is used for sautéing the vegetables and adds a rich flavor to the soup. It is a healthy fat that contributes to heart health. Use extra virgin olive oil for the best flavor and nutritional benefits. Drizzling a little olive oil on top of the soup just before serving adds a lovely finishing touch.
Salt & Pepper
Seasoning with salt and pepper is essential to enhance the flavors of your soup. Start with a small amount and adjust to taste as the soup cooks. Remember that canned beans and broth may already contain salt, so taste as you go to avoid over-seasoning. Freshly ground black pepper adds a subtle kick and aromatic flavor.
FAQ
How long does it take to make 20 Minute White Bean Soup?
The entire process, from preparation to cooking, takes approximately 20 minutes. This makes it a perfect meal for busy weeknights or when you need something quick and comforting.
Can I use dried beans instead of canned?
Yes, you can use dried beans, but they will require more time to cook. Soak them overnight and then boil them until tender before adding them to the soup. This will increase the cooking time significantly, so plan accordingly.
Is this soup vegan-friendly?
Absolutely! This recipe is vegan-friendly, especially if you use vegetable broth. You can customize it further by adding your favorite vegetables or spices.
Can I freeze the leftover soup?
Yes, you can freeze this soup for later. Allow it to cool completely before transferring it to an airtight container. It will last in the freezer for up to three months. Thaw and reheat when you’re ready to enjoy it again.
For more information on healthy recipes and nutrition, visit [ChooseMyPlate.gov](https://www.choosemyplate.gov) and [Nutrition.gov](https://www.nutrition.gov).