Tomato, Beans, and Greens Soup

Tomato, Beans, and Greens Soup
Tomato, Beans, and Greens Soup
  • prep: 5 min
  • cook: 2 min
  • total: 7 min
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  • servings:
  • Summary

    The soup is easy, ready in under 30 minutes, healthy, accidentally vegan, and gluten-free. It's a very flavorful plant-based soup that still feels hearty and comforting but isn't heavy. There are sweet Vidalia onions, garlic, thyme, and oregano for flavor. Beans add protein while tomatoes, zucchini, and kale add texture.

    Ingredients

    • 2 to 3 tablespoons olive oil
    • 1 medium sweet Vidalia or yellow onion, peeled and diced small
    • 3 garlic cloves, pressed or finely minced
    • 6 cups (48 ounces) reduced sodium vegetable broth
    • two 14.5-ounce cans fire roasted tomatoes, with juice
    • two 14.5-ounce cans cannellini beans (navy or garbanzo beans may be substituted; or mix and match), drained and rinsed
    • 1 teaspoon salt, or to taste
    • 1 teaspoon freshly ground black pepper, or to taste
    • 1 teaspoon dried thyme
    • 1 teaspoon dried oregano
    • leaves from 4 large stalks of kale, torn into bite-sized pieces (discard the center thick rib)
    • 1 medium zucchini, diced into bite-sized pieces
    • 1 tablespoon lemon juice or apple cider vinegar, optional (brightens up the flavor)
    • 1 teaspoon granulated sugar, optional and to taste (balances the acidity from the tomatoes)

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 7
    • Amount Per Serving
    • Calories: 55 % Daily Value *
    • Total Fat: 6 g 9.27%
    • Saturated Fat: 1 g 4.33%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 333 mg 13.86%
    • Calcium: 8 mg 0.81%
    • Potassium: 13 mg 0.37%
    • Magnesium: 0 mg 0%
    • Iron: 0 mg 0.83%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 1 g %
    • Dietary Fiber: 0 g 0.87%
    • Sugar: 0 g
    • Protein: 0 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 0.13%
    • Vitamin C 0.67%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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