If I had to live on one dish it would probably be this Vegetable and White Bean Soup. Plus a loaf of sourdough and perhaps a glass of Chianti. Yup, that would be it.
I’m excited to share this White Bean and Vegetable Soup with you. It’s really delicious, satisfying and so healthy! Although it tastes beautifully rich and creamy it’s actually very low in fat. Only a small amount of olive oil is used for sauteing the vegetables along with a drizzle over the top when serving if desired.
You probably have most of the ingredients in your pantry and fridge and as with any soup you can swap and substitute. If you don’t like butternut squash use sweet potato, if you prefer spinach instead of kale go for it.
Hearty and filling it’s a great Winter soup. I like to add plenty of herbs and spices to provide some heat and interest. Namely:
- Herbes de Provence to remind me of the South of France and sunny days.
- Red Pepper Flakes for a little heat.
- Dried Tomato Flakes add a hint of sweetness.
- Lemon Zest and juice which lifts and freshens.
- Olive Oil – a good rich fruity olive oil makes everything more satisfying and luscious.
- Fresh herbs: parsley, thyme and rosemary will all work well.
What’s so healthy about it?
Oh My Goodness where do we start!
- Fiber. The soup is chock full of fiber thanks to the variety of vegetables and cannellini beans.
- Butternut Squash is plentiful in beta carotene which is converted by the body to vitamin A, an essential nutrient. It’s said to help in reducing the risk of cancer, diabetes and heart disease.
- Kale is the King of Greens! But don’t take my word for it, read what the Harvard School of Public Health says about it.
- A variety of vegetables: finding it hard to get your 5 veggies a day? a vegetable soup like this can do the trick.
It keeps beautifully in the fridge for up to 4 days and freezes very well.Print
Vegetable and White Bean Soup
A hearty Winter soup
3 tablespoons olive oil
1 onion, peeled and finely diced
1 teaspoon kosher salt
1 leek, thoroughly washed and sliced
3 sticks celery, diced
3 carrots, peeled and diced
4 cloves garlic peeled and minced
1 butternut squash, peeled and cut into chunks
2, 15 oz cans cannellini beans, drained and thoroughly rinsed
1 teaspoon freshly ground black pepper
1 teaspoon red pepper flakes
2 heaped teaspoons Herbes de Provence
2 heaped teaspoons dried oregano
2 heaped teaspoons dried tomato flakes (optional)
1/4 cup fresh parsley, chopped
4 cups best quality vegetable stock
3 cups lacinato or curly kale, tough stems removed and roughly chopped
Zest and juice of a lemon
Heat the olive oil in a large saucepan. Add the onions, sprinkle with kosher salt and cook on a low heat for about 10 minutes or until translucent.
Add the carrots, leeks, celery and garlic. Cook for a further 5 minutes, stirring occasionally.
Add the butternut squash and cannellini beans. Stir well.
Add the black pepper, Herbes de Provence, oregano, red pepper flakes, tomato flakes and fresh parsley. Stir well.
Add the vegetable stock, bring to the boil, turn down to a simmer and partially cover the pot. Allow the soup to simmer away until the veggies are tender. About 20 minutes.
Remove about 1 cup of the soup to a blender and blitz, return to the pot, stir well, this will thicken the soup a little and give it the “creamy” texture.
Add the kale to the pot, it will cook quickly in the heat of the soup.
Sprinkle over the lemon zest and the pour in the lemon juice, stir well.
To serve add more lemon zest, salt, pepper, dried oregano, tomato flakes, red pepper flakes and a drizzle of olive oil.