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LUNCH RECIPES

White Bean Soup

By Hero of Health Karen Stephenson

Looking for a delicious and filling plant-based soup that's full of nutrients and bursting with flavour? You're in luck because this white bean soup recipe has got you covered. Made with a medley of savoury vegetables and fragrant herbs, this soup is the perfect dish to warm you up and keep you feeling satisfied and nourished.


Servings: 6-8

Preparation Time: 10 minutes

Cooking Time: 20 minutes


Ingredients:

1 large onion chopped

2 garlic cloves minced

3 large carrots diced

3 celery sticks chopped

1.5 litres of water

1 bag watercress

chopped fresh parsley for decoration

1 tsp dry thyme

1/2 tsp. oregano

3 large carrots diced

1/2 tsp black pepper

1 tsp. salt

3 400 gr cans of beans


Directions:

  1. Heat a large saucepan, add onions and cook until translucent (3-5 min) add a splash of water to avoid sticking. Add the garlic, carrots, celery, thyme, oregano, salt & pepper, and cook for 2-3 minutes.

  2. Add the water or homemade vegetable stock and beans, bring to a boil, reduce heat and simmer for 15 min.

  3. Stir in the watercress and continue to simmer for about 2 minutes.

  4. Serve


Nutritional Values per serving:

  • Total Calories: 207

  • Fat: 1g

  • Carbohydrates: 42g

  • Fibre: 14g

  • Protein: 13g

  • Sugar: 8g

  • Sodium: 737mg


Note: Nutritional values may vary depending on the specific ingredients used.


Download your Fibre Chart below - Post it on your kitchen wall and track your fibre & water intake daily.

Daily Fibre Intake
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