High-Iron Bean Soup
This recipe first appeared on Fresh off the Stack. SeeMeCook added nutrition.
Read the original recipeImported by Anonymous on SeeMeCook
A nutrient-dense, comforting soup packed with iron-rich beans and greens, balanced with bright lemon and savory aromatics.
- Time
- 45 minutes
- Equipment
- Stovetop
- Good for
- Lunch or dinner
- Cuisine
- American
- Diet
- Vegan
Diet and allergen details are read from the ingredient names and are not certified.
Ingredients
Steps
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion, carrots, and celery to the pot. Sauté for 5-7 minutes until the vegetables are softened and the onion is translucent.
Add the minced garlic, dried thyme, and dried rosemary. Cook for 1 minute until fragrant, being careful not to burn the garlic.
Stir in the drained and rinsed cannellini beans.
Pour in the vegetable broth. Increase the heat to bring the soup to a boil, then reduce the heat to low and simmer for 15-20 minutes.
Stir in the chopped kale and cook for 2-3 minutes until the greens are wilted and tender.
Remove the pot from the heat. Stir in the fresh lemon juice and season with salt and black pepper to taste.
Serve warm, optionally with a drizzle of olive oil or crusty bread.
Notes
To increase iron absorption, the lemon juice is essential as Vitamin C helps the body absorb plant-based iron. You can substitute spinach for kale if preferred, but add it at the very end as it wilts faster.
Nutrition
These are estimates per serving, worked out from the ingredients.
- Calories
- 272
- Protein
- 13 g
- Carbs
- 38 g
- Fat
- 8 g
- Fiber
- 10 g
Where the calories come from
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