A filling and cozy dish is the Anti-Inflammatory White Bean Soup. White beans, olive oil, onions, garlic, carrots, celery, ginger, turmeric, smoked paprika, rosemary, thyme, vegetable broth, spinach, lemon juice, parsley, and black pepper are the ingredients we use to make this tasty soup. This tasty soup has about 285 calories and 28 g of net carbohydrates. In just fifty minutes, we prepare this tasty soup. The soup can be frozen for three months or kept in the fridge for five days. Serve this tasty soup with vegetables, Greek cucumber salad, whole-grain sourdough bread, lemon herb quinoa, or hummus on the side.
STATS:
- Course: Main Course, Soup
- Calories: 285 kcal
- Diet: Anti-Inflammatory
- Prep Time: 15 minutes
- Cuisine: Mediterranean
- Cook Time: 35 minutes
- Portion Size: 1½ cups
- Total Servings: 6
- Total Time: 50 minutes
TOOLS:
- Soup pot
- Cutting board
- Sharp knife
- Wooden spoon
- Measuring cups and spoons
- Ladle
- Immersion blender
INGREDIENTS:
- Two tbsp. olive oil
- One yellow onion
- Three garlic cloves
- 2 carrots
- 2 celery stalks
- 1 teaspoon ginger
- 1 teaspoon turmeric
- ½ teaspoon black pepper
- 1 teaspoon smoked paprika
- 1 teaspoon rosemary
- 1 teaspoon thyme
- 4 cups vegetable broth
- 3 cans white beans
- 2 cups baby spinach
- 2 tablespoons lemon juice
- 2 tablespoons parsley
- ½ teaspoon sea salt
- ¼ teaspoon red pepper flakes
INGREDIENT NOTES:
WHITE BEANS:
- Because cannellini beans have a creamy texture, we use them. Great Northern or navy beans can be used in their place.
OLIVE OIL:
- To supply beneficial anti-inflammatory fats, use olive oil. Avocado oil can be used in its place.
VEGETABLE BROTH:
- We make a tasty soup foundation with low-sodium vegetable broth. Low-sodium chicken broth can be used in its place.
SPINACH:
- To add color and nutrients, use fresh spinach. Kale, Swiss chard, or baby arugula can be used in its stead.
GINGER:
- To provide warmth and anti-inflammatory properties, we use fresh ginger. You can use half a teaspoon of ground ginger in its place.
TURMERIC:
- For its earthy taste and anti-inflammatory qualities, use ground turmeric. Freshly grated turmeric can be used in its stead.
ROSEMARY:
- To provide a fragrant herbal taste, we use dried rosemary.
THYME:
- For a flavorful, earthy flavor, use dried thyme. Marjoram or dried basil can be used in its stead.
LEMON JUICE:
- To enhance the tastes and lighten the soup, we add fresh lemon juice. Fresh lime juice can be used in its place.
PARSLEY:
- For a fresh herbal finish, use fresh parsley. Fresh basil or cilantro can be used in its place.
INSTRUCTIONS:
- Preheat the olive oil in a soup pot.
- Include the celery, onion, and carrots.
- Cook till tender, for almost eight minutes.
- Mix in the ginger and garlic and cook for almost one minute.
- Include the red pepper flakes, turmeric, thyme, black pepper, rosemary, and smoked paprika.
- Whisk for almost thirty seconds.
- Fill in the veggie broth and include the white beans.
- Gently boil for almost twenty-five minutes.
- We blend almost 1/3 of the soup with an immersion blender to get a creamy texture.
- Whisk in the spinach and cook till wilted, for almost two minutes.
- Include the parsley and lemon juice.
- Serve this flavorful soup hot with a drizzle of olive oil if required.
TIPS:
- Lastly, include the lemon juice to get a freshest flavor.
- Utilize fresh herbs, which deliver a perfect taste.
- Include the cooked shredded chicken for additional protein if required.
- Garnish with chopped walnuts or toasted pumpkin seeds for extra crunch.
SERVING SUGGESTIONS:
BREADS & TOASTS:
- Whole Grain Sourdough
- Garlic Herb Toast
- Multigrain Bread
- Rosemary Focaccia
- Seeded Rye Bread
SALADS:
- Mediterranean Cucumber
- Arugula Tomato
- Lemon Kale
- Avocado Cucumber
- Spinach Apple
VEGETABLES:
- Brussels Sprouts
- Garlic Roasted Carrots
- Steamed Broccoli
- Roasted Cauliflower
- Sautéed Spinach
GRAINS:
- Brown Rice
- Quinoa Pilaf
- Wild Rice
- Barley Pilaf
- Farro Salad
TOPPINGS & GARNISHES:
- Parsley
- Cilantro
- Lemon Zest
- Pumpkin Seeds
- Avocado Slices
LIGHT APPETIZERS:
- Hummus
- Marinated Olives
- Roasted Red Peppers
- Stuffed Mini Peppers
- Cucumber Hummus Cups
STORAGE INFORMATION:
FRIDGE:
- Put this flavorful soup in a closed box and stock it for five days.
FREEZER:
- Store this flavorful soup for almost 3 months.
FAQs:
Will we utilize dried beans?
- Yes, you can cook almost 1½ cups of dried white beans and then utilize.
May we include more vegetables?
- Yes, you can use kale, zucchini, sweet potatoes, mushrooms, or cauliflower.
Could we include meat?
- Yes, you can use shredded turkey or chicken.
NUTRITIONAL FACTS:
Calories: 285 kcal
Sodium: 420 mg
Total Carbs: 39 g
Net Carbs: 28 g
Fiber: 11 g
Sugar: 5 g
Fat: 8 g
Protein: 14 g
Portion Size: 1½ cups
