Sugar-Free Hearty Bean Soup

Warm up your day with this deliciously satisfying Sugar-Free Hearty Bean Soup, a wholesome recipe packed with nutrient-rich ingredients and bold flavors. Featuring a medley of tender white beans, kidney beans, and chickpeas simmered in a savory broth of diced tomatoes, garlic, and aromatic herbs like thyme and oregano, this comforting soup is as nourishing as it is comforting. Fresh veggies like carrots, celery, and baby spinach add vibrant texture, while a sprinkle of parsley ties it all together. Perfect for cozy family dinners or meal prep, this one-pot, low-sodium soup delivers a hearty, sugar-free option that's easy to make in under an hour. Serve it piping hot with crusty bread for the ultimate comforting meal.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, chopped
• 2 medium carrot, diced
• 2 medium celery stalks, diced
• 4 large garlic cloves, minced
• 14.5 ounces canned diced tomatoes
• 6 cups low-sodium vegetable broth
• 15 ounces canned white beans, drained and rinsed
• 15 ounces canned kidney beans, drained and rinsed
• 15 ounces canned chickpeas, drained and rinsed
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 leaf bay leaf
• 2 cups baby spinach
• 0.5 cup fresh parsley, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

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

Step 2

Add the chopped onion, diced carrots, and diced celery to the pot. Cook for about 5-7 minutes until the vegetables are softened, stirring occasionally.

Step 3

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

Step 4

Pour in the canned diced tomatoes along with their juices and the vegetable broth. Stir to combine.

Step 5

Add the canned white beans, kidney beans, and chickpeas to the pot. Stir gently to mix the ingredients.

Step 6

Season the soup with dried thyme, dried oregano, and the bay leaf. Stir well.

Step 7

Increase the heat to bring the soup to a gentle boil. Then, lower the heat to medium-low and let it simmer uncovered for about 30 minutes.

Step 8

Remove the bay leaf from the pot.

Step 9

Stir in the baby spinach and fresh parsley. Let the spinach wilt for about 2 minutes.

Step 10

Season the soup with salt and black pepper to taste. Adjust seasoning as required.

Step 11

Serve the soup hot, garnished with additional fresh parsley if desired.

Nutrition Facts

Serving size	(3653.9g)

Amount per serving	% Daily Value*
Calories	1940.4

Total Fat 54.0g	0%
Saturated Fat 9.1g	0%
Polyunsaturated Fat 6.2g
Cholesterol 8.2mg	0%
Sodium 6173.5mg	0%
Total Carbohydrate 288.2g	0%
Dietary Fiber 82.0g	0%
Total Sugars 48.7g
Protein 85.5g	0%

Vitamin D 0IU	0%
Calcium 1130.2mg	0%
Iron 37.9mg	0%
Potassium 7370.4mg	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: 24.5%

Protein: 17.3%

Carbs: 58.2%