Healthy northern bean soup
This Healthy Northern Bean Soup is a comforting, fiber-rich, and protein-packed meal perfect for cool days or whenever you want a nutritious, satisfying bowl. This recipe features fresh vegetables, herbs, and optional greens for extra vitamins and minerals, all simmered in a flavorful broth.
Time
Soaking Beans (if dried) 1 hour (quick soak) or overnight (optional)
Prep 10 minutes
Cooking 1 hour
Total ~1 hour 10 minutes (without overnight soak)
Ingredients
1 cup dried northern beans (or 2 cups canned northern beans, rinsed and drained)
1 tablespoon olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 medium carrots, diced
2 celery stalks, diced
1 teaspoon dried thyme
1 teaspoon dried oregano
1 bay leaf
4 cups low-sodium vegetable or chicken broth
2 cups water (adjust as needed)
1 cup chopped kale or spinach (optional)
Salt and pepper, to taste
Juice of half a lemon (optional, for brightness)
Fresh parsley, chopped (for garnish)
Instructions
1. Prepare Beans:
If using dried beans, soak overnight in plenty of water OR quick soak by boiling the beans in water for 2 minutes, then remove from heat and let sit for 1 hour. Drain and rinse.
If using canned beans, rinse and drain well.
2. Sauté Vegetables:
Heat olive oil in a large pot over medium heat. Add chopped onion, garlic, carrots, and celery. Cook, stirring occasionally, until the vegetables soften and the onions become translucent, about 5-7 minutes.
3. Add Beans and Herbs:
Add soaked or canned beans to the pot. Stir in dried thyme, oregano, and bay leaf.
4. Add Broth and Simmer:
Pour in the vegetable or chicken broth and water. Bring to a boil, then reduce heat to low. Cover and simmer until beans are tender, about 45-60 minutes (if using canned beans, simmer for about 20 minutes to let flavors meld).
5. Add Greens:
In the last 10 minutes of cooking, stir in the chopped kale or spinach if using. Cook until greens are wilted and tender.
6. Season:
Remove bay leaf. Season soup with salt and pepper to taste. Stir in lemon juice if using to add brightness.
7. Serve:
Ladle soup into bowls and garnish with fresh parsley. Serve warm with crusty whole-grain bread or a side salad.
Notes and tips
Soaking Beans: Soaking reduces cooking time and helps with digestion by reducing compounds that cause gas.
Using Canned Beans: If using canned beans, rinse them well to reduce sodium and shorten cooking time.
Greens: Kale or spinach add extra nutrients but can be omitted if you prefer a simpler soup.
Flavor Boost: Add a dash of smoked paprika or a splash of balsamic vinegar for deeper flavor.
Make it Vegan: Use vegetable broth and skip any animal products.
Frequently asked questions Q&A
Q: Can I use other beans instead of northern beans?
A: Yes! Cannellini or navy beans work well too, with similar texture and flavor.
Q: How long does this soup keep?
A: It stores well in the fridge for up to 4 days and freezes nicely for up to 3 months.
Q: Can I cook this in a slow cooker?
A: Absolutely! Sauté the veggies first, then add all ingredients (including soaked beans) to a slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
Q: How can I make the soup thicker?
A: Mash some of the beans in the pot with a spoon or blend a portion and stir it back in for a creamier texture.
Nutritional Information
Calories ~250 kcal
Protein 15 g
Carbohydrates 40 g
Dietary Fiber 12 g
Sugars 5 g
Fat 4 g
Sodium 400 mg
Iron 20% DV