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Mediterranean Bean and Vegetable Soup

Mediterranean Bean and Vegetable Soup

This Mediterranean Bean and Vegetable Soup combines the wholesomeness of beans with the freshness of garden vegetables, creating a nutrient-packed meal that's both satisfying and heart-healthy. Emphasizing plant-based proteins and Mediterranean diet principles, it's a perfect blend of flavor and nutrition.

60 min4 servingsmediterraneansoup
vegetarian
lacto-vegetarian
ovo-vegetarian
vegan
pescetarian
mediterranean

Nutrition Facts

Per serving

Calories1141
% Daily Value*
Total Fat 16g20%
Saturated Fat 3g13%
Trans Fat 0g
Cholesterol 0mg
Sodium 1065mg46%
Total Carbohydrate 193g70%
Dietary Fiber 53g191%
Total Sugars 29g
Protein 57g115%
Calcium 471mg36%
Iron 21mg114%
Potassium 1621mg34%
Vitamin A 457mcg51%
Vitamin C 174mg194%
Vitamin B6 0.4mg24%
Vitamin E 2mg13%
Vitamin K 1003mcg836%
Magnesium 135mg32%
Zinc 2.8mg25%
Folate 58mcg14%

Approximate values — some ingredient data may be incomplete.

* Percent Daily Values are based on a 2,000 calorie diet.

Ingredients

  • 2 tablespoons olive oil
  • 1 cup onion
  • 2 cloves garlic
  • 1 cup carrot
  • 1 cup celery
  • 1 cup zucchini
  • 14.5 ounces tomatoes
  • 4 cups vegetable broth
  • 15 ounces cannellini beans
  • 15 ounces chickpea
  • 2 cups kale
  • 0.25 cup basil
  • 1 teaspoon salt
  • 0.5 teaspoon black pepper

Instructions

  1. 1Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing until translucent.
  2. 2Add the diced carrots and celery to the pot, cooking until they begin to soften, about 5 minutes.
  3. 3Incorporate the zucchini and cook for an additional 5 minutes.
  4. 4Stir in the canned diced tomatoes with their juice, and simmer for 5 minutes, allowing the flavors to blend.
  5. 5Pour in the vegetable broth and bring the mixture to a boil.
  6. 6Reduce the heat to a simmer and add the drained and rinsed cannellini beans and chickpeas.
  7. 7Simmer the soup for 20 minutes, letting the beans absorb the flavors.
  8. 8Add the chopped kale and cook until it's wilted and bright green, about 5 minutes.
  9. 9Season the soup with salt and black pepper to taste.
  10. 10Stir in the fresh basil just before serving for a burst of flavor.
  11. 11Serve the soup hot, ensuring each bowl has a good mix of beans, vegetables, and broth.
  12. 12Optionally, drizzle a teaspoon of olive oil over each serving for added richness.

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