Garden Vegetable and Bean Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
32%
Garden Vegetable and Bean Soup
35 min.
8
112kcal

Suggestions


Welcome to a delightful culinary experience with our Garden Vegetable and Bean Soup! This vibrant and hearty soup is not only a feast for the eyes but also a nourishing option for anyone seeking a wholesome meal. Packed with an array of fresh vegetables and protein-rich beans, this recipe is perfect for those following a vegetarian, vegan, gluten-free, or dairy-free diet.

In just 35 minutes, you can whip up a pot of this comforting soup that serves eight, making it an ideal choice for family gatherings or meal prep for the week ahead. Each bowl is a warm embrace, offering a satisfying blend of flavors that will tantalize your taste buds. The combination of cabbage, carrots, zucchini, and green beans creates a colorful medley, while the aromatic herbs like basil and oregano elevate the dish to new heights.

With only 112 calories per serving, this soup is a guilt-free indulgence that doesn’t compromise on taste. Whether enjoyed as a starter, a light snack, or a hearty antipasto, it’s sure to become a staple in your kitchen. So grab your apron and let’s dive into this deliciously healthy recipe that celebrates the bounty of the garden!

Ingredients

  • 0.5  cabbage chopped
  • cups cannellini beans white drained and rinsed or any beans) canned
  •  carrots diced peeled
  • 1.5 teaspoons basil dried
  • teaspoons garlic clove minced
  • 0.5 pound green beans frozen
  • large onion diced
  • 1.5 teaspoons oregano dried
  • servings pepper black generous
  • teaspoon salt 
  • tablespoons tomato paste 
  • cups vegetable stock fat-free (but I used Imagine Un-Chicken broth)
  • large zucchini diced

Equipment

    Directions

    1. Add all the remaining ingredients EXCEPT the zucchini and cannellini beans and bring to a boil. Cover, reduce the heat to medium and simmer for about 15 minutes or until the beans are tender.
    2. Add the zucchini and cannellini and cook until the zucchini are tender.

    Nutrition Facts

    Calories112kcal
    Protein20.17%
    Fat4.12%
    Carbs75.71%

    Properties

    Glycemic Index
    41.98
    Glycemic Load
    3.82
    Inflammation Score
    -10
    Nutrition Score
    16.793043696362%

    Flavonoids

    Apigenin
    0.05mg
    Luteolin
    0.11mg
    Isorhamnetin
    0.94mg
    Kaempferol
    0.39mg
    Myricetin
    0.07mg
    Quercetin
    5.06mg

    Nutrients percent of daily need

    Calories:111.82kcal
    5.59%
    Fat:0.56g
    0.86%
    Saturated Fat:0.16g
    0.99%
    Carbohydrates:22.99g
    7.66%
    Net Carbohydrates:16.11g
    5.86%
    Sugar:7.29g
    8.1%
    Cholesterol:0mg
    0%
    Sodium:1055.1mg
    45.87%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:6.12g
    12.25%
    Vitamin A:3325.33IU
    66.51%
    Vitamin K:65.34µg
    62.22%
    Vitamin C:35.67mg
    43.24%
    Manganese:0.59mg
    29.32%
    Fiber:6.88g
    27.53%
    Folate:97.05µg
    24.26%
    Potassium:568.48mg
    16.24%
    Vitamin B6:0.31mg
    15.27%
    Phosphorus:131.5mg
    13.15%
    Magnesium:51.57mg
    12.89%
    Iron:2.2mg
    12.22%
    Vitamin B1:0.17mg
    11.4%
    Copper:0.2mg
    10.11%
    Calcium:94.05mg
    9.41%
    Vitamin B2:0.14mg
    8.37%
    Vitamin B3:1.16mg
    5.79%
    Zinc:0.83mg
    5.5%
    Vitamin B5:0.47mg
    4.7%
    Vitamin E:0.62mg
    4.11%
    Selenium:2.8µg
    4%