3 Bean Soup for the Soul

Healthy Home-Cooking:

3 Bean Soup for the Soul

High-Protein, High-Fiber, Low-Calorie, Low-Fat

Warm your heart, soul and frozen toes with this hearty soup by the hearth. It exudes warmth and wellbeing with its bold array of flavorful seasonings, making it the perfect winter holiday meal to ward off flues and the blues. Brimming over with colorful root vegetables and legumes, this tantalizing weight loss soup presents beautifully to dinner guests, and leaves you feeling full, satisfied and energized for the 6 weeks of winter ahead.


black bean dip1 cup cooked black beans, rinsed and drained

1 cup cooked red kidney beans, rinsed and drained

1 cup cooked white navy beans, rinsed and drained

½ cup dry split peas, uncooked

½ cup red quinoa, uncooked

1 large carrot, peeled and chopped

1 large zucchini, chopped

2 celery stalks, washed and chopped

1 large sweet onion, diced

4 cloves garlic, minced

1 15 ounce can diced tomatoes

2 cups spinach leaves, rinsed and chopped

4 cups vegetable broth

6 cups water

1 teaspoon curry powder

1/8 teaspoon cinnamon

1/8 teaspoon ground nutmeg

1/8 teaspoon ground saffron

½ teaspoon (or to taste) kosher salt

Cracked black pepper, to taste

1 tablespoon extra virgin olive oil


  1. Heat the olive oil in a large soup pot. Sauté the onions on medium-low heat until translucent, and then add in the garlic, carrots, zucchini and celery, sautéing for 5 more mintues.
  2. Add the tomatoes, beans, quinoa and spices to the pot, and pour in the vegetable broth and water. Bring to a boil and then lower to a gentle simmer for 30 to 40 minutes.
  3. Add in the spinach and simmer for 5 to 10 more minutes.


Loving that you have most of these items in your house already?  Read our post on Pantry Basics!


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