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Wednesday, January 21st, 2015

Easy Vegetable and Canellini Bean Soup

Wednesday, January 21st, 2015

Easy Vegetable and Canellini Bean Soup

It’s the dawn of a New Year and everyone I know is trying to get back on track with resolutions toward healthy eating. Soups are always a “go-to” for me when it comes to weight loss. They are loaded with nutrition, simple to make, and very satisfying! This soup is sure to be a favorite of picky eaters, kids, and healthy eaters alike!

Easy Vegetable and Canellini Bean Soup

Easy Vegetable and Canellini Bean Soup

You’ll need:

  • 6 carrots peeled and cut into thin slices
  • 6 stalks celery, cut into thin slices
  • 1 large zucchini, thinly sliced into quarters
  • 1 red onion, finely diced
  • 4 -6 cloves garlic, minced (I use one of these)
  • 14 ounce can of diced tomatoes
  • 14 ounce can of canellini beans (also sometimes called navy beans)
  • 3 ounce can of tomato paste
  • 32 ounces organic chicken or vegetable broth (I used homemade bone broth which has more health benefits and tastes amazing!)
  • 32 ounces of water
  • 1 tsp dried Italian seasoning
  • 1 tsp dried basil
  • splash of white wine vinegar (optional)
  • salt & pepper to taste

Place a large pot or dutch oven over med-high heat. Add a dash of olive oil, minced garlic, diced onion, carrots, and celery. Sprinkle with sea salt and pepper and let cook, stirring occasionally, until the onion is translucent (about 5-7 minutes).

Then add canned tomatoes, tomato paste, chicken stock, spices, and water. Stir, and taste, adding more sea salt as needed. Cover and let cook for about 20 minutes.

Next add drained canellini beans and sliced zucchini. Taste again and adjust seasonings as needed. If you soup needs a little zing, you can add a dash of white wine vinegar at this point too! Cover and cook another 10 mins or until veggies are fully cooked.

Serve piping hot with toasted Ezekiel bread (you’ll find it in the freezer section at your local health food store) and viola! A super healthy, low cal, gluten free, dairy free soup that has wonderful flavor and will soothe the soul on a cold winter day.

Easy Vegetable and Canellini Bean Soup

This dish is:

  • very low fat
  • gluten free
  • sugar free
  • dairy free
  • vegan/vegetarian
  • grain free

As always, I encourage people to experiment and use what they have on hand. Feel free to add extra veggies that you like: bell peppers, butternut squash, zucchini, and/or cauliflower would all make a lovely addition! If you don’t like beans you could simply omit them or substitute a grain like quinoa. You can also make this a paleo friendly soup by using shredded chicken or cubed beef instead of beans.

You can see all of my healthy soup recipes here and if you would like to try my Soup Diet for Weight Loss, you can check it out here. Enjoy!

Easy Vegetable and Canellini Bean Soup

Easy Vegetable and Canellini Bean Soup
 
Prep time

Cook time

Total time

 

Author:
Serves: 6

Ingredients
  • 6 carrots peeled and cut into thin slices
  • 6 stalks celery, cut into thin slices
  • 1 large zucchini, thinly sliced into quarters
  • 1 red onion, finely diced
  • 4 -6 cloves garlic, minced
  • 14 ounce can of diced tomatoes
  • 14 ounce can of canellini beans (also sometimes called navy beans)
  • 3 ounce can of tomato paste
  • 32 ounces organic chicken or vegetable broth (I used homemade bone broth which has more health benefits and tastes amazing!)
  • 32 ounces of water
  • 1 tsp dried Italian seasoning
  • 1 tsp dried basil
  • splash of white wine vinegar (optional)
  • salt & pepper to taste

Instructions
  1. Place a large pot or dutch oven over med-high heat. Add a dash of olive oil, minced garlic, diced onion, carrots, and celery. Sprinkle with sea salt and pepper and let cook, stirring occasionally, until the onion is translucent (about 5-7 minutes).
  2. Then add canned tomatoes, tomato paste, chicken stock, spices, and water. Stir, and taste, adding more sea salt as needed. Cover and let cook for about 20 minutes.
  3. Next add drained canellini beans and sliced zucchini. Taste again and adjust seasonings as needed. If you soup needs a little zing, you can add a dash of white wine vinegar at this point too! Cover and cook another 10 mins or until veggies are fully cooked.
  4. Serve piping hot with toasted Ezekiel bread (you’ll find it in the freezer section at your local health food store) and viola! A super healthy, low cal, gluten free, dairy free soup that has wonderful flavor and will soothe the soul on a cold winter day. I hope you enjoy it as much as I did!
  5. As always, I encourage you to experiment and use what you have on hand! Feel free to add extra veggies that you like: bell peppers, butternut squash, zucchini, and/or cauliflower would all make a lovely addition! If you don’t like beans you could always substitute a grain like quinoa or simply omit them. You could also make this a paleo friendly soup by using shredded chicken instead of beans.

 

 You can see my entire collection of soup recipes here. Enjoy!!

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