Low Fat Hearty Bean Soup

Warm up with a bowl of Low Fat Hearty Bean Soup, a comforting, protein-packed recipe that’s as nutritious as it is delicious. Loaded with three types of tender beans—kidney, black, and cannellini—this soup is enhanced by a medley of aromatic vegetables, including onions, carrots, celery, and spinach. Infused with the savory goodness of garlic, thyme, and oregano, and brightened by a splash of lemon juice, each spoonful delivers a burst of hearty flavor. Perfect for weeknight dinners, this one-pot, low-sodium, and vegetable-forward recipe comes together in just 45 minutes, offering a quick, wholesome meal for six. Whether you’re meal-prepping or serving it fresh, this low-fat bean soup is a satisfying choice for healthy eating without compromising taste.

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 1 large carrot, diced
• 2 celery stalk, diced
• 14.5 ounces canned diced tomatoes
• 4 cups low-sodium vegetable broth
• 15 ounces canned kidney beans, rinsed and drained
• 15 ounces canned black beans, rinsed and drained
• 15 ounces canned cannellini beans, rinsed and drained
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 cups spinach leaves
• 1 tablespoon lemon juice

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sauté for about 4-5 minutes until translucent.

Step 3

Stir in the minced garlic, diced carrot, and diced celery, cooking for an additional 3 minutes until the vegetables begin to soften.

Step 4

Pour in the canned diced tomatoes and vegetable broth, stirring to combine.

Step 5

Add the kidney beans, black beans, and cannellini beans to the pot.

Step 6

Stir in the bay leaf, thyme, oregano, salt, and black pepper.

Step 7

Bring the mixture to a boil over medium-high heat.

Step 8

Once boiling, reduce the heat to low and let the soup simmer for 20 minutes to blend the flavors together.

Step 9

Remove the bay leaf from the pot and discard it.

Step 10

Add the spinach leaves and lemon juice, stirring until the spinach wilts, about 2 minutes.

Step 11

Taste and adjust seasoning if necessary, then serve hot.

Nutrition Facts

Serving size	(3122.4g)

Amount per serving	% Daily Value*
Calories	1595.3

Total Fat 32.5g	0%
Saturated Fat 6.0g	0%
Polyunsaturated Fat 4.9g
Cholesterol 8.2mg	0%
Sodium 4236.9mg	0%
Total Carbohydrate 253.3g	0%
Dietary Fiber 80.8g	0%
Total Sugars 32.1g
Protein 79.8g	0%

Vitamin D 0IU	0%
Calcium 830.2mg	0%
Iron 28.3mg	0%
Potassium 6520.8mg	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: 18.0%

Protein: 19.6%

Carbs: 62.4%