Spring Greens and Lima Bean Soup

Gluten Free
Health score
43%
Spring Greens and Lima Bean Soup
45 min.
8
215kcal

Suggestions


Welcome to a delightful culinary experience with our Spring Greens and Lima Bean Soup! This vibrant and nutritious dish is perfect for those looking to embrace the fresh flavors of spring while enjoying a hearty meal. Packed with wholesome ingredients, this gluten-free soup is not only delicious but also a great way to incorporate more greens into your diet.

Imagine a warm bowl filled with tender lima beans, colorful carrots, and aromatic celery, all simmered to perfection in a rich, low-salt chicken broth. The addition of dandelion greens, Swiss chard, or mustard greens adds a unique twist, bringing a burst of color and a wealth of nutrients to your table. Topped with freshly grated Parmesan cheese and a drizzle of extra-virgin olive oil, this soup is a feast for both the eyes and the palate.

Whether you're serving it as a main course for lunch or dinner, this soup is sure to impress your family and friends. With a preparation time of just 45 minutes, you can easily whip up this comforting dish on a busy weeknight or for a leisurely weekend gathering. Each serving is a satisfying 215 calories, making it a guilt-free indulgence that nourishes your body and soul. Dive into this bowl of goodness and let the flavors of spring inspire your cooking!

Ingredients

  • 14.5 ounce frangelico diced drained canned
  •  carrots peeled finely chopped
  •  celery stalks finely chopped
  • cup lima beans dried
  • cups chicken broth 
  • bunches dandelion greens cut into 2-inch pieces ()
  • tablespoons olive oil extra virgin extra-virgin divided
  • large onion finely chopped
  • 0.5 cup parmesan cheese freshly grated

Equipment

  • bowl
  • ladle
  • pot

Directions

  1. Place beans in large bowl.
  2. Pour enoughcold water over to cover; let soak overnight.
  3. Drain beans; place in heavy largepot and add enough water to cover by2 inches. Bring to boil. Reduce heat tomedium-low and simmer until beans arejust tender, about 45 minutes.
  4. Add greensto pot; cook until tender, 4 to 5 minutes.
  5. Drain; set aside.
  6. Heat 3 tablespoons oil in same potover medium heat.
  7. Add celery, carrots,and onion. Sauté until onion is translucent,about 6 minutes.
  8. Add broth, tomatoes, andbean mixture. Reduce heat to low. Simmer20 minutes to allow flavors to blend. Coverand let soup rest 15 minutes. Ladle soupinto bowls.
  9. Sprinkle with cheese anddrizzle with remaining 1 tablespoon oil.

Nutrition Facts

Calories215kcal
Protein20.89%
Fat41.67%
Carbs37.44%

Properties

Glycemic Index
16.69
Glycemic Load
3.61
Inflammation Score
-9
Nutrition Score
13.044347916608%

Flavonoids

Apigenin
0.04mg
Luteolin
0.04mg
Isorhamnetin
0.94mg
Kaempferol
0.16mg
Myricetin
0.01mg
Quercetin
3.84mg

Nutrients percent of daily need

Calories:215.16kcal
10.76%
Fat:10.38g
15.97%
Saturated Fat:2.41g
15.04%
Carbohydrates:20.97g
6.99%
Net Carbohydrates:15.98g
5.81%
Sugar:3.74g
4.15%
Cholesterol:5.44mg
1.81%
Sodium:196.58mg
8.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.71g
23.41%
Vitamin A:2632IU
52.64%
Folate:95.15µg
23.79%
Manganese:0.43mg
21.26%
Phosphorus:207.27mg
20.73%
Fiber:5g
19.99%
Potassium:677.89mg
19.37%
Vitamin B3:3.76mg
18.78%
Copper:0.3mg
15.12%
Magnesium:58.29mg
14.57%
Iron:2.33mg
12.94%
Vitamin K:9.98µg
9.51%
Vitamin B6:0.19mg
9.37%
Calcium:93mg
9.3%
Vitamin B2:0.15mg
8.97%
Vitamin B1:0.13mg
8.92%
Vitamin E:1.32mg
8.77%
Zinc:1.21mg
8.05%
Selenium:3.9µg
5.58%
Vitamin B12:0.32µg
5.34%
Vitamin B5:0.39mg
3.89%
Vitamin C:2.41mg
2.92%
Source:Epicurious