Vegetable and Bean Soup with Whole-grain Bread
Contents
This hearty vegetable and bean soup is perfect for a cozy meal. Packed with colorful vegetables and nutritious beans, it’s a wholesome dish that pairs wonderfully with slices of whole-grain bread. This recipe is easy to make and full of flavors, making it an ideal choice for a healthy lunch or dinner.
This Vegetable and Bean Soup with Whole-Grain Bread is a comforting and hearty dish that perfectly embodies the principles of the Mediterranean diet. Packed with colorful vegetables, nutrient-rich beans, and paired with fiber-filled whole-grain bread, this meal is as wholesome as it is satisfying. Whether you’re looking for a quick weeknight dinner or a nourishing option to share with loved ones, this recipe delivers both flavor and health benefits in every bite.
Benefits of Beans
Beans are a cornerstone of the Mediterranean diet and a powerhouse of nutrition. Here’s why they deserve a spot in your meals:
- Rich in Plant-Based Protein: Beans are an excellent source of protein, making them ideal for vegetarians and anyone looking to reduce their meat consumption.
- High in Fiber: The fiber content in beans supports digestive health, keeps you feeling full longer, and helps regulate blood sugar levels.
- Packed with Nutrients: Beans are rich in essential nutrients like iron, magnesium, folate, and potassium, which are vital for overall health.
- Heart-Healthy: Regular bean consumption has been linked to lower cholesterol levels and reduced risk of heart disease, thanks to their high fiber and antioxidant content.
- Affordable and Sustainable: Beans are not only budget-friendly but also an environmentally sustainable protein choice, making them a win for your health and the planet.
This vegetable and bean soup combines the wholesome goodness of beans with the vibrant flavors of Mediterranean vegetables, creating a meal that’s as delicious as it is nutritious.
This recipe serves 4. Prep Time: 10 minutes. Cooking Time: 30 minutes
Ingredients Vegetable And Bean Soup
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 carrots, sliced
- 2 celery stalks, chopped
- 1 zucchini, diced
- 1 can (14.5 oz) diced tomatoes
- 1 can (15 oz) white beans, drained and rinsed
- 4 cups vegetable broth
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish
- 4 slices whole-grain bread
- Optional: butter or olive oil for spreading
Instructions
- In a large pot, heat olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until softened about 3-4 minutes.
- Add the sliced carrots and chopped celery to the pot. Cook for another 5 minutes, stirring occasionally.
- Stir in the diced zucchini, canned tomatoes (with juice), and white beans. Pour in the vegetable broth and add the dried basil and oregano.
- Bring the soup to a boil, then reduce the heat and let it simmer for 20-25 minutes until the vegetables are tender—season with salt and pepper to taste.
- While the soup is simmering, lightly toast the whole-grain bread slices. If desired, add butter or olive oil to the bread for extra flavor.
- Ladle the hot vegetable and bean soup into bowls. Garnish with fresh parsley.
- Serve the soup with slices of toasted whole-grain bread on the side.
The Recipe
Vegetable and Bean Soup with Whole-grain Bread
Ingredients
- 1 tablespoon olive oil
- 1 onion chopped
- 2 cloves garlic minced
- 2 carrots sliced
- 2 celery stalks chopped
- 1 zucchini diced
- 1 can 14.5 oz diced tomatoes
- 1 can 15 oz white beans, drained and rinsed
- 4 cups vegetable broth
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish
- 4 slices whole-grain bread
- Optional: butter or olive oil for spreading
Instructions
- In a large pot, heat olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until softened about 3-4 minutes.
- Add the sliced carrots and chopped celery to the pot. Cook for another 5 minutes, stirring occasionally.
- Stir in the diced zucchini, canned tomatoes (with juice), and white beans. Pour in the vegetable broth and add the dried basil and oregano.
- Bring the soup to a boil, then reduce the heat and let it simmer for 20-25 minutes until the vegetables are tender—season with salt and pepper to taste.
- While the soup is simmering, lightly toast the whole-grain bread slices. If desired, add butter or olive oil to the bread for extra flavor.
- Ladle the hot vegetable and bean soup into bowls. Garnish with fresh parsley.
- Serve the soup with slices of toasted whole-grain bread on the side.
Proper storage ensures your Vegetable and Bean Soup stays fresh and safe to enjoy later. Here’s how to store it effectively:
Refrigerator Storage
Cool the Soup: Allow the soup to cool to room temperature before storing. This prevents condensation and maintains the texture of the ingredients.
Use an Airtight Container: Transfer the soup into a clean, airtight container to preserve its flavor and freshness.
Store Safely: Keep the container in the refrigerator for up to 4–5 days.
Freezer Storage
Portion It Out: Divide the soup into individual portions to make reheating easier. Use freezer-safe containers or heavy-duty freezer bags.
Label and Date: Clearly label the containers with the date of storage to keep track of freshness.
Freeze: Store in the freezer for up to 3 months.
Reheating Instructions
From the Refrigerator: Reheat in a saucepan over medium heat, stirring occasionally until warmed through. Alternatively, microwave individual portions in a microwave-safe bowl, stirring halfway.
From the Freezer: Thaw overnight in the refrigerator before reheating, or use the defrost function on your microwave if needed immediately.
Tips for Storing the Whole-Grain Bread
Room Temperature: Store bread in a paper or cloth bag to maintain freshness for 2–3 days.
Freezer: Wrap slices in plastic wrap or foil, place in a freezer bag, and freeze for up to 3 months. Toast directly from frozen when ready to eat.
By storing your soup and bread properly, you can enjoy this Mediterranean delight anytime!
