Super Greens and Beans Soup

Introduction

Super Greens and Beans Soup is a wholesome and nourishing dish that combines the power of nutrient-packed leafy greens with hearty beans, creating a hearty, satisfying meal. Perfect for chilly evenings or whenever you need a boost of healthy goodness, this soup is full of vitamins, fiber, and protein. It’s an easy-to-make dish, offering comfort while supporting your overall well-being. Whether you’re looking to eat clean or simply enjoy a delicious, plant-based meal, Super Greens and Beans Soup provides the perfect balance of flavors and nutrients in every spoonful.

Perfect for:

• Cozy weeknight dinners
• Meal prepping for the week ahead
• Veggie lovers
• Family gatherings
• A nourishing lunch option
• Halal diets

Why You’ll Love This Super Greens and Beans Soup

Here’s why Super Greens and Beans Soup will quickly become a staple in your kitchen:

• Nutrient-Packed: With a variety of greens and beans, this soup is loaded with vitamins, fiber, and plant-based protein.
• Comforting and Hearty: The combination of creamy beans and tender greens makes this soup filling and comforting, perfect for a warm meal on a cool day.
• Quick and Easy: With minimal prep and cooking time, you can have a healthy, flavorful soup ready in under an hour.
• Customizable: Feel free to add your favorite vegetables, switch up the greens, or adjust the seasonings to suit your taste.
• Suitable for All Diets: It’s a vegan, vegetarian, and Halal recipe, free from pork, bacon, or alcohol, making it a great choice for a wide variety of dietary needs.

Preparation and Cooking Time

• Total Time: 45 minutes
• Preparation Time: 10 minutes
• Cooking Time: 35 minutes
• Servings: 6-8 servings
• Calories per serving: Approximately 220-250 calories
• Key Nutrients: Protein: 12g, Carbs: 35g, Fat: 8g, Fiber: 10g

Ingredients for Super Greens and Beans Soup

Here’s what you’ll need to make this nourishing and hearty Super Greens and Beans Soup:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 medium carrots, sliced
• 1 medium zucchini, diced
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• ½ teaspoon ground black pepper
• 1 teaspoon sea salt (or to taste)
• 1 can (15 oz) white beans, drained and rinsed (cannellini or great northern beans work best)
• 1 can (15 oz) diced tomatoes, with their juices
• 4 cups vegetable broth (or water)
• 4 cups fresh spinach (or a combination of kale, collard greens, or chard)
• 1 cup frozen peas
• 1 cup fresh green beans, chopped (or use frozen if preferred)
• 1 tablespoon fresh lemon juice (optional, for a zesty kick)
• Fresh herbs like parsley or basil for garnish (optional)

Ingredient Highlights for Super Greens and Beans Soup

• Olive Oil: A healthy fat that helps sauté the vegetables and adds a rich flavor to the soup.
• Garlic & Onion: Essential aromatics that bring depth and fragrance to the soup base.
• Turmeric & Cumin: These spices provide warmth and earthiness while boosting the soup’s health benefits with their anti-inflammatory properties.
• White Beans: Rich in plant-based protein and fiber, they contribute to the soup’s heartiness and creamy texture.
• Leafy Greens: Spinach and other greens are packed with essential vitamins and minerals, including iron, calcium, and vitamin A.
• Vegetable Broth: Adds depth to the flavor while keeping the soup vegetarian and Halal-friendly.
• Lemon Juice: Brightens up the soup and balances the flavors with a touch of acidity.

Step-by-Step Instructions for Super Greens and Beans Soup

Follow these easy steps to create a delicious and hearty Super Greens and Beans Soup:

Prepare the Soup Base:

1. Sauté the Vegetables: In a large pot, heat the olive oil over medium heat. Add the diced onion and garlic, cooking for 3-5 minutes, or until softened and fragrant.
2. Add the Carrots and Zucchini: Stir in the sliced carrots and diced zucchini. Sauté for an additional 5 minutes, allowing the vegetables to soften slightly.
3. Season the Base: Sprinkle in the turmeric, cumin, black pepper, and sea salt, stirring to coat the vegetables with the spices. Let the spices bloom in the oil for 1-2 minutes.

Add the Beans and Broth:

4. Stir in the Beans and Tomatoes: Add the white beans and canned diced tomatoes, with their juices, to the pot. Stir to combine with the sautéed vegetables and spices.
5. Pour in the Broth: Add the vegetable broth to the pot and bring the mixture to a gentle simmer. Allow it to cook for 10-15 minutes to let the flavors meld together.

Add the Greens and Veggies:

6. Incorporate the Greens and Green Beans: Stir in the fresh spinach (or your choice of greens) and chopped green beans. Continue to cook for an additional 5-7 minutes, or until the greens are tender and wilted.
7. Add the Frozen Peas: Stir in the frozen peas, cooking for 2-3 minutes until they are heated through.

Final Touches:

8. Adjust Seasoning: Taste the soup and adjust the seasoning, adding more salt, pepper, or turmeric as needed.
9. Finish with Lemon: If desired, add a tablespoon of fresh lemon juice to brighten the soup’s flavor.

Serve:

10. Serve and Garnish: Ladle the soup into bowls and garnish with fresh herbs, such as parsley or basil, for an added burst of freshness.

How to Serve Super Greens and Beans Soup

Super Greens and Beans Soup is incredibly versatile and can be enjoyed in many ways:

• With Crusty Bread: Serve alongside a slice of warm, crusty bread or whole-grain rolls for a complete meal.
• With a Side Salad: Pair the soup with a light, fresh salad, such as a simple mixed green salad with a vinaigrette, for an extra dose of veggies.
• Topped with Seeds: Sprinkle a handful of pumpkin seeds or sunflower seeds on top for added crunch and healthy fats.
• As a Light Meal: Enjoy it on its own for a nourishing, lighter meal.

Additional Tips for Super Greens and Beans Soup

Here are a few tips to make your Super Greens and Beans Soup even better:

• Use Fresh Greens: Fresh spinach, kale, or chard give the soup a vibrant green color and boost the nutritional content. If using kale, remove the stems for a more tender texture.
• Customize the Beans: Feel free to swap out the white beans for chickpeas, kidney beans, or any other type of legume you enjoy.
• Make It Spicier: Add a pinch of cayenne pepper or a chopped chili pepper to give your soup an extra kick.
• Blend for Creaminess: For a creamier texture, blend a portion of the soup in a blender or use an immersion blender. This will create a smoother base while keeping the hearty vegetables and beans intact.
• Meal Prep: This soup is perfect for meal prep. It keeps well in the fridge for up to 3 days or can be frozen for up to 3 months. Simply reheat and enjoy whenever you’re ready.

Recipe Variations for Super Greens and Beans Soup

If you’re looking for some variety, here are 10 variations of Super Greens and Beans Soup you can try:

1. Spicy Lentil Soup: Swap the beans for red lentils for a spicier, protein-packed version of this soup.
2. Sweet Potato and Greens Soup: Add cubed sweet potatoes for a slightly sweet, hearty soup that pairs well with greens.
3. Tomato Basil Soup: For a twist, add fresh basil and swap the canned tomatoes for fresh, roasted tomatoes.
4. Chickpea and Spinach Soup: Use chickpeas instead of white beans for a slightly nutty flavor.
5. Coconut Curry Greens and Beans Soup: Add coconut milk and curry powder for a rich, creamy, and exotic flavor.
6. Minestrone Style Soup: Add pasta and additional vegetables such as celery, potatoes, and bell peppers for a classic minestrone twist.
7. Cauliflower Rice Soup: Use cauliflower rice in place of regular rice for a lower-carb version.
8. Pumpkin and Bean Soup: Add canned or roasted pumpkin for a fall-inspired soup.
9. Zucchini Noodles Soup: Swap regular pasta for zucchini noodles for a gluten-free and low-carb alternative.
10. Smoked Paprika Greens and Beans Soup: Add smoked paprika for a smoky, savory flavor that gives the soup an extra depth of taste.

Freezing and Storage for Super Greens and Beans Soup

• Freezing: This soup freezes well. Let it cool completely before transferring it to an airtight container or freezer-safe bags. It can be frozen for up to 3 months. To reheat, simply thaw it overnight in the fridge or microwave until warm.
• Storage: Store the soup in an airtight container in the fridge for up to 3-4 days. The soup will continue to develop flavor as it sits, making leftovers even better.

Special Equipment for Super Greens and Beans Soup

Here are 7 special items that can make preparing Super Greens and Beans Soup easier:

1. Large Soup Pot: A large, heavy-bottomed pot is perfect for making soups with lots of ingredients.
2. Immersion Blender: A handy tool for blending part of the soup to create a creamy texture without transferring to a blender.
3. Wooden Spoon: Ideal for stirring and sautéing without damaging your pot.
4. Measuring Spoons and Cups: For accurate spice measurements and ensuring perfect flavor balance.
5. Can Opener: A good-quality can opener for opening canned beans and tomatoes easily.
6. Storage Containers: To store leftovers or portions for meal prepping.
7. Sharp Knife: For chopping vegetables quickly and safely.

FAQ Section for Super Greens and Beans Soup

1. Can I use different beans?
   Yes, you can use chickpeas, kidney beans, or even black beans in place of the white beans for a different texture and flavor.
2. Is this soup vegan?
   Yes, this soup is entirely plant-based and vegan. It’s a great option for anyone following a plant-based or Halal diet.
3. Can I make this soup spicier?
   Absolutely! You can add chili peppers, cayenne pepper, or red pepper flakes to the soup to adjust the heat level to your liking.
4. Can I make this soup ahead of time?
   Yes, this soup tastes even better the next day, so feel free to make it ahead of time. It stores well in the fridge or freezer.
5. Can I add meat to this soup?
   While this is a vegetarian recipe, you can add grilled chicken or turkey for added protein, but it’s not necessary for the soup to be filling and satisfying.

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Conclusion for Super Greens and Beans Soup

Super Greens and Beans Soup is a nutritious, hearty, and flavorful dish that’s perfect for any occasion. With its variety of greens and beans, this soup provides a boost of essential nutrients while satisfying your hunger. Whether you’re cooking for a family dinner, meal prepping for the week, or simply craving something healthy, this soup is sure to please. Quick, customizable, and delicious, it’s the ultimate comfort food that everyone can enjoy. Give this recipe a try and enjoy the rich, wholesome flavors of Super Greens and Beans Soup!