The delicate flavors of oregano and rosemary are a perfect match for hearty white beans. This recipe takes only one pot, and it provides a solid dose of protein without much fat or any cholesterol.
White beans, like peanuts and lentils, are part of the legume family of foods. Legumes are plants that are high in protein, low in saturated fat, and entirely free of cholesterol.
If you are watching your cholesterol levels or simply looking for a healthy comfort food, this soup is for you. It can be made ahead for healthy meals all week!
Contents
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Ingredients
- 2 carrots
- 2 celery ribs
- 2 tablespoons avocado oil
- 2 cups white onion
- 2 garlic cloves
- 1 teaspoon salt
- ¼ teaspoon ground black pepper
- 1 bay leaf
- 1 teaspoons oregano
- ½ teaspoon cumin
- ¼ teaspoon rosemary
- 2 8 ounce cans cannellini beans
- ½ can tomato paste
- 4 cups low sodium vegetable broth
- 2 cups kale
- ¼ cup parsley
Preparation
- Peel carrots and cut into half-inch round pieces.
- Cut celery ribs into half-inch pieces, keeping the leaves.
- Dice the onion into half-inch pieces.
- Add avocado oil to a stock pot and cook at medium-high heat until the oil is shimmering.
- Add onions and garlic to the pot and cook until the onion is translucent, about five minutes.
- Add salt, pepper, bay leaf, oregano, rosemary, and cumin to the pot.
- Add carrots and celery to the pot and cook for another five minutes, stirring occasionally.
- Lower the heat to medium and add tomato paste and 1 cup vegetable broth. Let the soup cook on medium for seven minutes or until the vegetables are lightly browned, stirring occasionally.
- Drain the beans and add them to the pot along with the remaining vegetable broth. Cook at medium heat until the soup starts boiling, then reduce to a simmer for five minutes.
- Adjust the heat to low. Cook for 30 to 40 minutes until carrots and celery have softened.
- Lastly, add kale and parsley and cook for one to two minutes.
