Vegetable and Bean Soup

Vegetable and Bean Soup
Contributor

Whole Foods

Here's how to make warming, satisfying soup with a few basic ingredients and plenty of options for substitutions. Customize your soup further by stirring in something especially flavorful just before serving, or topping with croutons or shredded cheese.

8
Servings
912
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 1/2  Cup  dried beans
  • 2  Tablespoons  canola or olive oil, or low-sodium broth
  • onion, chopped
  • 1/2  Cup  dry white wine, broth, or water
  • 12  Cups  low-sodium chicken, vegetable, or beef broth
  • bay leaves
  • 28  Ounces  can crushed or diced tomatoes, with their liquid
  • 1/4  Cup  chopped fresh herbs
  • 1/2  Cup  uncooked rice
  • 4  Cups  frozen vegetables

Directions

Soak beans overnight in 8 cups water overnight; drain well. (Soaking not necessary for lentils.) Cook 1 chopped onion in oil or broth in a large, deep pot over medium-high heat until deep golden brown.

Deglaze with wine, cooking until almost absorbed. Add drained beans, broth, and bay leaves. Bring to a boil, cover and simmer until almost tender, about 2 hours. Skim off and discard any foam that shows up on the surface.

Stir in tomatoes, herbs and rice. Simmer until rice and beans are tender, 20 to 30 minutes longer.

Stir in frozen vegetables. Cook until hot throughout, about 10 minutes more. Season with salt and pepper and 2 tablespoons something flavorful (see options below).

Options: 
Beans: pinto, black, cannellini, kidney, garbanzo, lentils (no soaking required for lentils!)
Herbs: thyme, parsley, oregano, curry powder, cumin seeds
Rice: brown, red, black, wild
Frozen vegetables: chopped spinach, broccoli florets, collard greens, kale
Flavorful additions: olive tapenade, lemon juice, sherry vinegar, pesto, sour cream

Nutritional Facts

Total Fat
36g
51%
Sugar
54g
60%
Saturated Fat
15g
63%
Cholesterol
37mg
12%
Carbohydrate, by difference
94g
72%
Protein
56g
100%
Vitamin A, RAE
220µg
31%
Vitamin B-12
3µg
100%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
3mg
4%
Vitamin K (phylloquinone)
22µg
24%
Calcium, Ca
216mg
22%
Choline, total
363mg
85%
Fiber, total dietary
4g
16%
Fluoride, F
9µg
0%
Folate, total
182µg
46%
Iron, Fe
5mg
28%
Magnesium, Mg
209mg
65%
Manganese, Mn
2mg
100%
Niacin
18mg
100%
Pantothenic acid
1mg
20%
Phosphorus, P
1125mg
100%
Riboflavin
1mg
91%
Selenium, Se
99µg
100%
Sodium, Na
78441mg
100%
Thiamin
1mg
91%
Water
219g
8%
Zinc, Zn
1mg
13%

Vegetable Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age and damage.

Vegetable Cooking Tip

Vegetables should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.