Is white bean soup good for you?

Make this soup even more nutritious by adding more vegetables. As is, this soup is highly nutritious! This soup contains white beans which are a great source of protein and iron . The potatoes in this soup provide a great source of energy and potassium for better blood pressure regulation. The fresh and dry herbs are high in antioxidants . And thanks to the lemon, we get a fresh dose of vitamin C which helps to absorb iron . The fiber in this soup also helps to keep you satisfied and support a healthy gut .

Can I use dry beans instead of canned beans for this soup?

You can use dry beans in this soup, but they would need to be cooked in advance before adding them into the broth to simmer. One heaping cup of dried beans will roughly give you about 2, 15 oz cans worth of beans or about 3 cups cooked.

Should you drain your beans before adding to the soup?

Yes. We don’t want to add more liquid on top of the broth already in the pot. Another benefit is that by rinsing and draining your beans, you will remove some starches that may contribute to gas.

Does white bean soup freeze well?

Yes. Make sure your soup cools completely before transferring the soup to an airtight container(s). Place in the freezer for up to 3 months. Instead of freezing in a large container, I do recommend storing it in smaller containers so you can pull out the amount of soup you like without having to thaw out the whole batch.

Lemony White Bean Potato Soup

Description

This lemony white bean potato soup is a bright and herby mix of veggies and protein packed white beans. A satisfying soup, ready in 30 minutes.

Ingredients

Scale

1 tbsp of avocado oil
1 large leek or 1/2 a medium yellow onion, diced
2 stalks celery, diced
2 carrots, sliced or diced
5–6 cloves garlic, crushed or minced
1 tsp red pepper flakes, optional
2 tbsp nutritional yeast
4 sprigs fresh thyme or 1/2 tsp dry thyme
1 tsp Dijon mustard
3 small sized potatoes, diced into 1/2 in cubes
2, 15 oz cans of white beans
6 cups vegetable broth or 6 cups water with 2 vegetable bouillon cubes
2 bay leaves
1 tbsp white miso paste
2 cups spinach
Zest and juice of one lemon
1 small bunch of dill, minced (I used about 1/4 cup)

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Instructions

If using a leek, make sure to cut the root and woody dark green top off. Cut the remaining white and light green stalk lengthwise and rinse between the layers under running water to remove any dirt. Thinly slice it and then warm a soup pot over medium heat.
Heat up the oil in the pot and then add in the leeks, carrots, celery with a pinch of salt and sauté until softened, about 3-5 minutes. Then, add in the garlic and red pepper flakes and stir until fragrant, about 1-2 minutes.
To the pan, add in the nutritional yeast, thyme, mustard and give a good stir to combine. Next, pour in the potatoes and beans, mix again to fully coat in the mixture.
Pour in the vegetable broth and add in the bay leaves. Then, bring your pot to a boil and reduce to a simmer for 15-20 minutes, making sure the potato is cooked through.
Remove the soup from heat and use an immersion blender to blend a small portion of the soup to help thicken it.
If adding miso, take a spoonful of soup from the pot and place into a small bowl. Use this to mix your miso paste in until smooth, then pour back into the soup.
Stir in the spinach, dill, lemon zest and juice, adjust salt and pepper to taste and serve.

Notes

This soup can be stored in an airtight container in the fridge for up to 4-5 days. You can also freeze this soup in an airtight container for up to 3 months. Allow to thaw, then reheat on the stovetop or microwave and enjoy.

For a really great flavor, make sure you are using a good quality broth. If using boxed I like Imagine Foods or Pacific Foods. When using bouillon, I really like the bouillon base from Better Than Bouillon.

You may notice that there is no carrot seen in the photos for this post. My husband has a mild allergy to carrots, but was super interested in trying this soup, so I made it without and added a little more onion when photographing.