Zucchini & White Bean Soup

by | Sep 1, 2023 | Recipes

A cozy soup that is full of plant-based protein, fibre and flavour.  It is as tasty as it is budget-friendly.  You can use homemade bone broth and dried beans to save money and give your gut health a boost.

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soupe, zucchini, oregano

Zucchini & White Bean Soup


Description

This soup is a great source of plant-based protein, fibre, and flavour. It is as tasty, as it is budget-friendly!  Try it if you are looking to stabilize your blood sugar, balance hormones, or improve gut health. It is an excellent source of prebiotics (food for your microbes) and a super way to add beans to your diet!  Make it using Traditional Bone Broth and dried beans to save money and boost your gut health!


Ingredients

Units Scale

3 cups low sodium chicken broth

3 small zucchini, sliced

1 yellow onion, chopped

1 can of white navy beans

1 tbsp extra virgin olive oil

1 tbsp Italian seasoning

2 fresh garlic cloves, chopped

1/4 cup sun dried tomatoes, diced

1/2 tsp sea salt


Instructions

  1. Heat a saucepan with olive oil. Add the onions, garlic, italian seasoning and salt. Lightly sauté.
  2. Add the zucchini and sundried tomatoes. Continue to sauté for 2 minutes.
  3. Add the broth and beans.  Bring to a boil. Reduce heat and simmer until zucchini is soft.
  4. Remove from heat. Puree with a hand blender or transfer to a blender and process. Return to saucepan.

Notes

No sun dried tomatoes: Use roasted red peppers instead.

No Italian seasoning: use any combination of fresh or dried herbs such as rosemary, thyme, or basil

If using dried beans, pre-cook them in the pressure cooker using 1 part beans and 3.5 parts water. Cook on high pressure for 30 minutes and then natural release. No soaking required.

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2 Comments

  1. Marley

    Hi the directions aren’t saying when to add the beans (or I am kidding it😂)

    Reply
    • Amanda Janes, B.Comm., NNCP

      Oopsy! Updated now 🙂 Throw them in whenever girl! I like to put them in before I blend the soup, but if you like the beans whole you could wait until after!

      Reply

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Hi, I’m Amanda.

I’m a Registered Holistic Nutritionist practising in Conception Bay South, NL.

As a cancer survivor and busy Mom of 4,
I know how vital (and challenging!) good nutrition can be. My passion is helping my clients overcome obstacles to healthy eating in ways that are practical and delicious.

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