Heart-Healthy White Bean and Ham Soup

Warm up with a bowl of Heart-Healthy White Bean and Ham Soup, a nutrient-packed comfort food perfect for any season. This wholesome recipe combines protein-rich white beans, lean diced ham, and a medley of sautéed vegetables like carrots, celery, and onions for a flavor-filled, satisfying meal. Simmered in low-sodium chicken broth and seasoned with fresh thyme and a hint of black pepper, this soup delivers hearty flavors while prioritizing heart health. Optional baby spinach adds a boost of greens, making this dish as nutritious as it is delicious. With minimal prep and a slow-cook method that tenderizes the beans, this one-pot wonder is perfect for family dinners or meal prep. Serve it with a slice of whole-grain bread for a balanced, health-conscious meal that’s sure to please.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:75 mins

Total Time:90 mins

Servings: 6

Ingredients

• 1 cup Dry white beans (e.g., cannellini or great northern)
• 1 tablespoon Olive oil
• 1 medium Yellow onion, diced
• 2 medium Carrots, diced
• 2 stalks Celery stalks, diced
• 3 cloves Garlic cloves, minced
• 6 cups Low-sodium chicken broth
• 1 cup Cooked, lean, low-sodium ham, diced
• 1 leaf Bay leaf
• 1 teaspoon Fresh thyme (or 1/4 teaspoon dried thyme)
• 0.5 teaspoon Ground black pepper
• 2 cups Baby spinach (optional, for added greens)
• 2 tablespoons Fresh parsley, chopped (optional, for serving)

Directions

Step 1

Rinse and sort the dry white beans to remove any debris. Place them in a bowl, cover with water, and soak overnight, or use the quick-soak method by boiling the beans in water for 5 minutes and letting them rest for 1 hour. Drain before using.

Step 2

In a large soup pot or Dutch oven, heat the olive oil over medium heat.

Step 3

Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened and the onion is translucent.

Step 4

Stir in the minced garlic and cook for an additional 30 seconds until fragrant.

Step 5

Add the soaked and drained white beans, low-sodium chicken broth, diced lean ham, bay leaf, thyme, and ground black pepper to the pot. Stir to combine.

Step 6

Bring the soup to a boil, then reduce the heat to low and simmer, uncovered, for about 60-70 minutes, or until the beans are tender. Stir occasionally to prevent sticking.

Step 7

If desired, stir in the baby spinach during the last 5 minutes of cooking to wilt the leaves.

Step 8

Remove the bay leaf from the soup and discard. Taste and adjust seasoning as needed, keeping in mind the heart-healthy goal of limiting sodium.

Step 9

Serve hot, garnished with freshly chopped parsley if desired. Pair with whole-grain bread for a complete meal.

Nutrition Facts

Serving size	(2364.1g)

Amount per serving	% Daily Value*
Calories	1389.8

Total Fat 31.5g	0%
Saturated Fat 6.1g	0%
Polyunsaturated Fat 1.3g
Cholesterol 129.9mg	0%
Sodium 1833.9mg	0%
Total Carbohydrate 166.0g	0%
Dietary Fiber 41.4g	0%
Total Sugars 25.9g
Protein 116.0g	0%

Vitamin D 0IU	0%
Calcium 590.0mg	0%
Iron 17.1mg	0%
Potassium 5766.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 20.1%

Protein: 32.9%

Carbs: 47.0%