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–+ servings
Three Bean Soup

Cozy Three Bean Soup That's Hearty and Full of Flavor

This hearty Three Bean Soup is a comforting, nutritious dish packed with protein and flavor, perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Vegan
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons olive oil feel free to use any vegetable oil as a substitute
  • 1 medium red onion or yellow/white onion
  • 1 medium carrot or parsnip
  • 2 stalks celery or leeks
  • 3 cloves garlic or garlic powder if fresh is unavailable
  • 1 teaspoon red chilli flakes can be omitted or substituted
For the Main Ingredients
  • 1 can chopped tomatoes or fresh ripe tomatoes if in season
  • 1 teaspoon dried oregano can use Italian seasoning as substitute
  • 1 can cannellini beans or other beans like white or great northern
  • 1 can borlotti beans or pinto beans
  • 1 can pinto beans or other canned beans
  • 4 cups vegetable stock homemade stock can be an alternative
For the Finale
  • 2 cups baby spinach or kale/Swiss chard
  • ¼ cup fresh parsley or dried parsley if fresh isn't handy
  • ½ large lemon juice or lime juice as substitute

Equipment

  • large pot

Method
 

Cooking Steps
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add diced red onion, carrot, and celery, stirring occasionally for about 6-7 minutes, until they soften and the onions become translucent.
  2. Stir in 3 minced garlic cloves and a pinch of red chili flakes, cooking for another minute until fragrant.
  3. Add 1 can of chopped tomatoes and 1 teaspoon of dried oregano to the pot. Stir the mixture and let it cook for 2-3 minutes.
  4. Add all three types of drained canned beans—cannellini, borlotti, and pinto—along with 4 cups of vegetable stock. Bring to a boil, then reduce heat and let it simmer for 20 minutes.
  5. Stir in 2 cups of baby spinach, ¼ cup of chopped fresh parsley, and the juice of half a lemon. Cover for 2-3 minutes.
  6. Taste and adjust seasoning if needed. Serve hot with extra lemon wedges and a slice of crusty bread.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 50gProtein: 15gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 600mgPotassium: 800mgFiber: 12gSugar: 6gVitamin A: 500IUVitamin C: 30mgCalcium: 80mgIron: 4mg

Notes

Store leftovers in an airtight container in the fridge for up to 5 days or freeze in individual portions for up to 3 months.

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