Chunky Zucchini Soup with White Beans

Introduction:

This Chunky Zucchini Soup with White Beans is a wholesome and satisfying dish that can be prepared in just 40 minutes. Perfect for Meatless Mondays or any day when you have an abundance of zucchini, this flavorful soup is packed with vegetables and protein-rich white beans.

Preparation Time:

With just 10 minutes of prep time, you can quickly gather and chop the ingredients needed to make this delicious soup.

Cooking Time:

The soup requires approximately 30 minutes of cooking time, during which the flavors meld together to create a hearty and comforting dish.

Total Time:

In total, you’ll need about 40 minutes to prepare and cook this Chunky Zucchini Soup with White Beans, making it a convenient option for a nutritious and flavorful meal.

Ingredients:

• 1 tablespoon olive oil
• 1 medium leek, white and light green parts only, sliced
• 1 medium carrot, diced
• 2-3 celery stalks, diced
• 4 garlic cloves, finely chopped
• ¼ teaspoon red chili flakes
• 1 x 400 g (14 oz) can haricot beans (white beans), drained and rinsed
• 450 g (1 lb) zucchini, cut into ½-inch pieces
• 1.25 liters (5 cups) vegetable stock
• Juice of half a lemon
• 8-10 fresh basil leaves
• Salt and freshly chopped garlic to taste

Instructions:

1. Heat the olive oil in a large soup pot or Dutch oven over medium heat. Add the sliced leek, diced carrot, and diced celery, and sauté for 4-5 minutes until softened.
2. Add the finely chopped garlic and red chili flakes, and continue to cook for another minute until fragrant.
3. Stir in the drained and rinsed white beans, chopped zucchini, and vegetable stock. Bring the mixture to a boil, then reduce the heat and simmer for 15-20 minutes until the vegetables are tender.
4. Stir in the lemon juice and torn basil leaves, and season the soup to taste with salt and freshly chopped garlic.
5. Serve the Chunky Zucchini Soup with White Beans immediately, garnished with additional fresh basil leaves if desired.

Nutrition Information:

• Yield: 4 servings
• Calories: 218
• Total Fat: 5g
• Saturated Fat: 1g
• Trans Fat: 0g
• Unsaturated Fat: 3g
• Cholesterol: 0mg
• Sodium: 545mg
• Carbohydrates: 41g
• Fiber: 7g
• Sugar: 20g
• Protein: 8g

Note: Nutritional information is provided as an estimate and may vary based on specific ingredients used.