Spinach and Leek White Bean Soup

Vegetarian
Dairy Free
Health score
44%
Spinach and Leek White Bean Soup
25 min.
8
229kcal

Suggestions


Warm up your day with a delightful bowl of Spinach and Leek White Bean Soup, a perfect blend of nutrition and comfort! This vegetarian and dairy-free dish is not only quick to prepare—taking only 25 minutes from start to finish—but it’s also rich in flavor and packed with wholesome ingredients.

The star of this soup is the tender leeks, which impart a subtle sweetness, complemented by the hearty texture of cannellini beans. The addition of aromatic garlic and warming ground cumin elevates the dish, creating a symphony of flavors that will tantalize your taste buds. Plus, with fresh spinach folded in at the end, you're getting an extra boost of vibrant color and nutrients.

This versatile soup serves eight, making it an excellent choice for a gathering or meal prep for the week ahead. With only 229 calories per serving, it makes for a nourishing starter, a comforting snack, or a satisfying main dish when paired with a crusty bread. Its compatibility with various dietary preferences means everyone can enjoy this delightful meal. Embrace the good-for-you ingredients and let your kitchen fill with the enticing aromas of this deliciously simple soup!

Ingredients

  •  bay leaves 
  • 32 ounce .5 can cannellini beans rinsed drained canned
  • 32 ounce chicken broth fat-free canned
  • cloves garlic chopped
  • teaspoons ground cumin 
  •  leeks chopped
  • teaspoons olive oil 
  • servings salt and pepper to taste
  • cups pkt spinach fresh packed
  • 0.5 cup couscous whole wheat

Equipment

  • sauce pan
  • pot

Directions

  1. Heat olive oil in a large saucepan or soup pot over medium heat.
  2. Add the leeks and garlic; saute until tender, about 5 minutes. Stir in the chicken broth, cannellini beans, bay leaves and cumin. Bring to a boil, then reduce the heat to low, and stir in the couscous. Cover, and simmer for 5 minutes. Stir in spinach and season with salt and pepper.
  3. Serve immediately.

Nutrition Facts

Calories229kcal
Protein19.89%
Fat7.72%
Carbs72.39%

Properties

Glycemic Index
16.25
Glycemic Load
7.64
Inflammation Score
-8
Nutrition Score
16.757826089859%

Flavonoids

Luteolin
0.06mg
Kaempferol
1.67mg
Myricetin
0.14mg
Quercetin
0.35mg

Nutrients percent of daily need

Calories:229.07kcal
11.45%
Fat:2.06g
3.17%
Saturated Fat:0.26g
1.6%
Carbohydrates:43.47g
14.49%
Net Carbohydrates:35.69g
12.98%
Sugar:2.54g
2.83%
Cholesterol:0mg
0%
Sodium:679.08mg
29.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.94g
23.88%
Vitamin K:61.07µg
58.16%
Manganese:0.91mg
45.48%
Fiber:7.78g
31.12%
Iron:5.52mg
30.65%
Folate:117.99µg
29.5%
Vitamin A:1453.05IU
29.06%
Magnesium:79.4mg
19.85%
Potassium:682.93mg
19.51%
Copper:0.35mg
17.73%
Phosphorus:138.59mg
13.86%
Calcium:132.52mg
13.25%
Vitamin B6:0.23mg
11.56%
Vitamin E:1.62mg
10.79%
Vitamin B1:0.15mg
10.27%
Zinc:1.42mg
9.47%
Vitamin C:7.73mg
9.37%
Selenium:4.96µg
7.09%
Vitamin B2:0.1mg
5.64%
Vitamin B3:1.02mg
5.11%
Vitamin B5:0.42mg
4.18%
Vitamin B12:0.23µg
3.78%
Source:Allrecipes