High-Iron Bean Soup

Ingredients

• 2 tbsp Olive oil (extra virgin)
• 1 Yellow onion (diced)
• 2 Carrots (diced)
• 2 Celery stalks (diced)
• 4 Garlic cloves (minced)
• 2 can Cannellini beans (15 oz cans, drained and rinsed)
• 6 cup Vegetable broth (low sodium)
• 1 tsp Dried thyme
• 0.5 tsp Dried rosemary (crushed)
• 3 cup Kale (chopped, stems removed)
• 1 tbsp Lemon juice (freshly squeezed)
• Salt (to taste)
• Black pepper (to taste)

Steps

1. 1

   Heat the olive oil in a large pot or Dutch oven over medium heat.

2. 2

   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.

3. 3

   Add the minced garlic, dried thyme, and dried rosemary. Cook for 1 minute until fragrant, being careful not to burn the garlic.

4. 4

   Stir in the drained and rinsed cannellini beans.

5. 5

   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.

6. 6

   Stir in the chopped kale and cook for 2-3 minutes until the greens are wilted and tender.

7. 7

   Remove the pot from the heat. Stir in the fresh lemon juice and season with salt and black pepper to taste.

8. 8

   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 per serving

• main
• soup
• vegetarian
• vegan
• gluten-free
• high-iron
• healthy
• winter