April 18, 2022

Recipe: Hearty Tomato, Bean and Veggie Soup

Pair with crisp apple slices and cheddar cheese

A bowl of soup with tomatoes, lentils, white beans and other veggies

This vegetable soup recipe is the perfect transition from winter to spring. Healthy, delicious and easy to make, team this soup with crisp apple slices and low-fat Cheddar cheese. You can also make a double batch and freeze half for another meal.

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Ingredients

  • 2 teaspoons extra virgin olive oil
  • 1/2 pound leeks, trimmed, split in half lengthwise, and well rinsed
  • 1 medium white onion, chopped
  • 1/2 pound carrots, thinly sliced on the diagonal
  • 2 large celery ribs, thinly sliced on the diagonal
  • 2 tablespoons dried lentils, rinsed and picked over
  • 2 tablespoons dried split peas, rinsed and picked over
  • 2 tablespoons dried small white beans, rinsed and picked over
  • 1 teaspoon dried thyme
  • 1/2 teaspoon freshly ground pepper
  • 2 quarts fat-free, reduced-sodium chicken or vegetable broth
  • One 14 1/2-ounce can no-salt-added plum tomatoes, drained and coarsely chopped
  • 1/4 pound spinach, tough stems discarded

Directions

  1. In a large soup pot, heat the oil over medium-low heat. Thinly slice the leeks and add them to the pot along with the onion. Cook, stirring, until the vegetables wilt, about 5 minutes.
  2. Add the carrots, celery, lentils, peas, beans, thyme, pepper and broth. Bring to a boil. Reduce heat and simmer, covered, for 45 minutes, stirring occasionally.
  3. Stir in the tomatoes and continue to simmer, covered, for another 15 minutes, until the white beans are tender.
  4. Stir in the spinach and simmer, uncovered, until wilted, about 3 minutes.
  5. Ladle into soup bowls and serve.

Nutrition information (per serving)

Calories: 130
Total fat: 3 g
Saturated fat: 0.5 g
Protein: 9 g
Carbohydrates: 21 g
Dietary fiber: 5 g
Cholesterol: 0 mg
Sodium: 130 mg
Potassium: 120 mg

Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook.

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