Vegetable and Bean Soup

Contributor
Vegetable and Bean Soup
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
281
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 1/2 Cup dried beans
  • 2 Tablespoons canola or olive oil, or low-sodium broth
  • 1 onion, chopped
  • 1/2 Cup dry white wine, broth, or water
  • 12 Cups low-sodium chicken, vegetable, or beef broth
  • 3 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

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.

Nutritional Facts

Total Fat
1g
2%
Sugar
6g
N/A
Saturated Fat
0.3g
1.6%
Protein
19g
39%
Carbs
48g
16%
Vitamin A
144µg
16%
Vitamin B6
0.5mg
25.9%
Vitamin C
21mg
35%
Vitamin E
0.7mg
3.6%
Vitamin K
36µg
45%
Calcium
174mg
17%
Fiber
10g
39%
Folate (food)
183µg
N/A
Folate equivalent (total)
183µg
46%
Iron
6mg
35%
Magnesium
126mg
32%
Monounsaturated
0.3g
N/A
Niacin (B3)
5mg
24%
Phosphorus
290mg
41%
Polyunsaturated
0.4g
N/A
Potassium
1683mg
48%
Riboflavin (B2)
0.5mg
28.8%
Sodium
857mg
36%
Thiamin (B1)
0.9mg
61.9%
Zinc
3mg
17%

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