Meatless Monday: Greek Cannellini Bean & Vegetable Soup
By Claire Georgiou, Reboot Naturopath, B.HSc ND
This is a light and refreshing soup that is nice in cold and warmer weather. This is a traditional Greek soup that has many variations, this is my version that has evolved over the years. It’s cheap, easy and delicious. This is my go to soup when I want something easy and healthy, you can use any vegetables you wish! If you are completing an eating Reboot you can omit the cannellini beans.
Ingredients
- 10 cups of water
- 1 cube or 1 tsp of vegetable stock
- 2 tsp dried oregano (or 2 Tbsp. of fresh oregano)
- 1 tsp sea salt and pepper to taste
- 2 bay leaves
- 2 celery stalks
- 1 sweet potato
- 1 cup of pumpkin
- 1 carrot
- 1 zucchini
- 2 kale leaves + stems
- 2 swiss chard (silverbeet) leaves + stems
- 1 cup dried cannellini beans (pre-cooked) or 800 g canned cannellini beans (BPA free)
- 1 clove of garlic
Soup Dressing:
- Extra Virgin Olive oil to taste
- 1-2 lemons juiced
- 1 onion chopped
- 1 clove of garlic
Directions
- To pre-cook cannellini beans, soak 1 cup of dried beans overnight in cold water then rinse beans and simmer until cooked (1-1 ½ hours), drain.
- Chop all vegetables into bite size pieces.
- In a large soup pot heat the water, stock, oregano, bay leaves, salt, pepper, celery, sweet potato, pumpkin, carrot, zucchini, kale & swiss chard stems (leaves will be added in the next step).
- Simmer until vegetables are cooked then add the remaining ingredients kale & swiss chard leaves, garlic and beans and simmer until all vegetables are thoroughly cooked and soup ready.
- Serve into individual bowls and dress with each soup dressing ingredient to taste, a drizzle of oil, 1 tbsp of lemon juice, 2 teaspoon of onion and a small amount of garlic (optional).
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 6
Substitutions
You can use any vegetable you desire or have in your fridge. This soup works well to have a range of color.
Calories: 120
Fat: 0g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 290mg
Carbohydrates: 22g
Fiber: 6g
Sugars: 5g
Protein: 6g