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
340
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

Nutritional Facts

Total Fat
11g
16%
Sugar
8g
9%
Saturated Fat
2g
8%
Cholesterol
17mg
6%
Carbohydrate, by difference
47g
36%
Protein
13g
28%
Vitamin A, RAE
272µg
39%
Vitamin C, total ascorbic acid
2mg
3%
Vitamin K (phylloquinone)
21µg
23%
Calcium, Ca
68mg
7%
Choline, total
29mg
7%
Fiber, total dietary
4g
16%
Fluoride, F
23µg
1%
Folate, total
98µg
25%
Iron, Fe
2mg
11%
Magnesium, Mg
50mg
16%
Manganese, Mn
1mg
56%
Niacin
6mg
43%
Phosphorus, P
201mg
29%
Selenium, Se
20µg
36%
Sodium, Na
1953mg
100%
Water
493g
18%
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.