Lentil and Cannellini Bean Soup

Warm up with a hearty bowl of Lentil and Cannellini Bean Soup, a wholesome one-pot meal that's as comforting as it is nutritious. Packed with protein-rich green or brown lentils, creamy cannellini beans, and fresh vegetables like carrots, celery, and baby spinach, this flavorful soup is spiced with aromatics like garlic, cumin, and a touch of crushed red pepper for subtle heat. Simmered to perfection in a low-sodium vegetable broth with diced tomatoes, the soup is finished with a bright splash of lemon juice and optional fresh herbs for a burst of freshness. Ready in under an hour and perfect for meal prep, this vegan and gluten-free soup is a delicious, satisfying option for a cozy dinner. Serve it with crusty bread or a simple salad to complete the meal!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 2 medium, diced carrots
• 2 diced celery stalks
• 3 cloves, minced garlic
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 0.5 teaspoons (optional) crushed red pepper flakes
• 1 cup, rinsed green or brown lentils
• 6 cups low-sodium vegetable broth
• 1 14-ounce can diced tomatoes
• 1 15-ounce can, drained and rinsed cannellini beans
• 4 cups, packed baby spinach
• 2 tablespoons, chopped (optional) fresh parsley or cilantro
• 2 tablespoons lemon juice
• 1 teaspoon (adjust to taste) salt
• 0.5 teaspoons black pepper

Directions

Step 1

Heat olive oil in a large pot or Dutch oven over medium heat.

Step 2

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

Step 3

Stir in the minced garlic, dried thyme, oregano, cumin, and crushed red pepper flakes (if using). Cook for 1 minute until fragrant.

Step 4

Add the rinsed lentils, vegetable broth, and canned diced tomatoes with their juices. Stir to combine.

Step 5

Bring the mixture to a boil over high heat, then reduce the heat to low and simmer uncovered for 25-30 minutes, or until the lentils are tender.

Step 6

Stir in the drained and rinsed cannellini beans and baby spinach. Cook for an additional 5 minutes until the spinach is wilted and the beans are heated through.

Step 7

Remove the pot from heat. Stir in the lemon juice and season with salt and black pepper to taste.

Step 8

Serve hot, garnished with fresh parsley or cilantro if desired. Enjoy with some crusty bread or a side salad.

Nutrition Facts

Serving size	(3599.5g)

Amount per serving	% Daily Value*
Calories	1257.8

Total Fat 32.0g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 5549.3mg	0%
Total Carbohydrate 187.9g	0%
Dietary Fiber 59.6g	0%
Total Sugars 40.2g
Protein 59.3g	0%

Vitamin D 0IU	0%
Calcium 1005.2mg	0%
Iron 31.5mg	0%
Potassium 5855.6mg	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: 22.6%

Protein: 18.6%

Carbs: 58.9%