Low Sodium Hearty White Bean Soup

Experience comfort in every spoonful with this Low Sodium Hearty White Bean Soup, a nourishing and flavorful dish that’s perfect for those watching their sodium intake. Packed with protein-rich white beans, aromatic vegetables like onion, carrots, and celery, and fresh notes from spinach, parsley, and a squeeze of lemon juice, this soup is a wholesome delight. Seasoned with fragrant thyme and a hint of pepper, it boasts incredible depth without relying on salt. Slowly simmered for tender beans and infused flavors, this heart-healthy recipe is ideal for cozy dinners or meal prepping. Serve it piping hot with crusty whole-grain bread for a satisfying, low-sodium meal that doesn't compromise on taste.

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:120 mins

Total Time:140 mins

Servings: 6

Ingredients

• 1 cup dried white beans (such as cannellini or great northern)
• 2 tablespoons olive oil
• 1 large onion, diced
• 2 medium carrots, peeled and diced
• 2 celery stalks, diced
• 4 garlic cloves, minced
• 6 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• 1 bay leaf
• 0.5 teaspoon black pepper
• 0.25 teaspoon red pepper flakes (optional, for heat)
• 2 cups fresh spinach leaves
• 1 lemon, juiced
• 0.25 cup fresh parsley, chopped

Directions

Step 1

Rinse the dried white beans under cold water and pick out any debris or damaged beans. Soak the beans overnight in a large bowl filled with water, covering them by at least 2 inches. Drain and rinse the beans before cooking.

Step 2

Heat olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery. Sauté the vegetables for about 5-7 minutes until they begin to soften.

Step 3

Stir in the minced garlic and cook for another minute until fragrant.

Step 4

Add the soaked and drained white beans to the pot along with the low-sodium vegetable broth.

Step 5

Stir in the dried thyme, bay leaf, black pepper, and red pepper flakes, if using.

Step 6

Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let the soup simmer for about 1.5 to 2 hours, or until the beans are tender. Stir occasionally and add more broth or water if needed to keep the beans submerged.

Step 7

Once the beans are tender, remove the bay leaf. Stir in the fresh spinach and cook until wilted, about 2 minutes.

Step 8

Stir in the lemon juice and fresh parsley. Adjust the seasoning to taste, adding more pepper if desired.

Step 9

Serve the soup hot, optionally garnished with additional fresh parsley or a sprinkle of parmesan cheese (if dietary restrictions allow).

Nutrition Facts

Serving size	(2324.6g)

Amount per serving	% Daily Value*
Calories	1228.0

Total Fat 31.5g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1186.4mg	0%
Total Carbohydrate 187.7g	0%
Dietary Fiber 44.6g	0%
Total Sugars 29.9g
Protein 55.7g	0%

Vitamin D 0IU	0%
Calcium 774.7mg	0%
Iron 18.6mg	0%
Potassium 6906.2mg	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: 17.7%

Carbs: 59.7%