Description
A hearty and comforting vegetable soup that’s high in fiber and plant protein, perfect for warming up on chilly evenings.
Ingredients
Scale
- 1/2 cup olive oil
- 1 large onion, chopped
- 2 large carrots, chopped
- 1 medium fennel, chopped
- 1 jalapeno, finely diced (seeds optional)
- 1 teaspoon dried rosemary
- 1 teaspoon dried thyme
- 1/2 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 4 garlic cloves, minced
- 1 can diced tomatoes (preferably fire roasted), drained and reserved liquid
- 6 cups no sodium vegetable broth
- 3 cups spinach leaves, chopped
- 1 can (540 mL) white kidney beans, drained and rinsed
- 1 bay leaf
- Croutons (for serving)
- Grated Parmesan cheese (for serving)
- Chopped parsley (for serving)
- Dried chillies (optional)
Instructions
- Heat the olive oil in a 5qt Dutch oven over medium low heat.
- Add the chopped onion, carrots, fennel, and jalapeno; stir frequently until softened (8-12 minutes).
- Add rosemary, thyme, salt, pepper, and garlic; cook for 1-2 minutes.
- Stir in the strained tomatoes and cook for 3-4 minutes.
- Add the tomato liquid, broth, beans, and bay leaf; bring to a boil, then reduce to a simmer.
- Cover and let simmer for 15-30 minutes, or until vegetables are tender.
- Add the spinach and cook until wilted (3-5 minutes).
- Discard the bay leaf, taste, and adjust seasoning as needed.
- Serve in bowls garnished with croutons, grated Parmesan cheese, and parsley.
Notes
Add a splash of vinegar or lemon juice at the end for brightness.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1.5 to 2 cups
- Calories: 270
- Sugar: 6g
- Sodium: 300mg
- Fat: 18g
- Saturated Fat: 2g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 9g
- Protein: 14g
- Cholesterol: 0mg