Vegetable and Bean Soup

This hearty Vegetable and Bean Soup is packed with nutritious vegetables and protein-rich beans, making it a wholesome and satisfying main dish. Perfect for any season, it warms the soul while adhering to kosher dietary laws.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Zucchini - 1 small, diced
• Bell pepper - 1 medium, diced
• Diced tomatoes - 400 grams (1 can)
• Vegetable broth - 500 ml
• Canned kidney beans - 240 grams, rinsed and drained
• Canned chickpeas - 240 grams, rinsed and drained
• Spinach - 100 grams, fresh or frozen
• Dried oregano - 1 teaspoon
• Dried basil - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion and sauté for 3-4 minutes until translucent.
3. Stir in the minced garlic, carrot, and celery, cooking for an additional 5 minutes.
4. Add the diced zucchini and bell pepper to the pot, stirring occasionally for another 5 minutes.
5. Pour in the diced tomatoes and vegetable broth, bringing the mixture to a boil.
6. Once boiling, reduce the heat to low and add the kidney beans, chickpeas, spinach, oregano, and basil.
7. Season with salt and black pepper to taste, then cover and let simmer for 15-20 minutes.
8. Remove from heat, garnish with fresh parsley, and serve hot.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 56 g
• Fiber: 15 g
• Sugar: 7 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Packed with vitamins and minerals from a variety of vegetables.

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