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Our Hearty Three Bean Soup is a delicious and nutritious powerhouse of nutrition that will keep you full and energized all day long. Perfect for a cold winter evening, this soup recipe is cozy and comforting.
Happy New Year! 🎉 As we welcome a fresh start, many of us are looking for ways to nourish our bodies and set ourselves up for a healthy and prosperous year ahead.
In many cultures, it’s traditional to eat black-eyed peas on New Year’s Day for good luck and prosperity. And for good reason! Black-eyed peas are packed with protein, fiber, and vitamins, making them a nutritious and filling addition to any meal.
Why You’ll Love This Recipe
- Nutritious: This easy three bean soup recipe is packed with nutritious vegetables like parsnips, celery and carrots to deliver a heavy punch of vitamins.
- High Protein and Fiber: With the added protein and fiber of cannellini beans and black beans, this soup is a powerhouse of nutrition that will keep you full and energized throughout the day.
- Comforting: With its comforting flavors and nutritious ingredients, it’s the perfect way to warm up and fuel up for a happy and healthy new year!
- Uses Canned or Dried: Depending on your preference, you can either make this recipe using canned beans or you can cook your own dried beans.
Looking for more bean soup options? Then you will love these; Creamy Beef & White Bean Soup, Pesto + White Bean Soup, Veggie-Packed Turkey Bean Soup.
Benefits of Beans
Beans are a true powerhouse when it comes to nutrition.
❤️ They’re loaded with fiber, plant-based protein, antioxidants, and micronutrients.
❤️ Beans support digestive health, heart health, lower belly fat percentage, and overall weight loss.
❤️ Beans are loaded with good-for-your-gut fiber, something a lot of us struggle to get enough of.
❤️ They have been linked with health benefits including lower cholesterol and blood pressure, and they also can help keep you feeling fuller longer.
❤️ You can add them to soup, stews, or salads for a super healthy boost.
We consider them a COMPLEX CARBOHYDRATE here at CFC.
REFERENCES: HealthLine, WebMD , Southern Living
REFERENCES: WebMD, HealthLine
🍗Homemade Bone Broth Recipe:
🍖Homemade Roasted Beef Bone Broth Recipe:
Ingredients:
6 Servings
- 1 x 15oz white, navy, or cannellini beans
- 1 x 15oz black beans
- 1 x 15oz black-eye peas
- 2 Tbsps grass-fed butter, ghee, organic unrefined coconut oil, or tallow
- 1 large onion, diced
- 4 fresh garlic cloves, pressed
- 4 celery ribs, diced
- 3 large carrots, peeled and diced
- 1 large parsnip, peeled and diced
- 2 Tbsps high-quality balsamic vinegar
- 2 tsps dried oregano
- 1 tsp dried thyme
- 1/2 cup sun-dried tomatoes, thinly sliced
- 4 cups vegetable broth, beef bone broth, or chicken bone broth
- 3 bay leaves or a small bouquet of fresh sage leaves or fresh rosemary sprigs
- sea salt and black pepper, to taste
Optional:
- 1 parmesan rind
- freshly chopped parsley, to garnish
- freshly grated parmesan
How to make Three Bean Soup
Step 1. Prepare your vegetables and the beans and drain the beans in a large colander and rinse well under cold water.
Step 2. Heat your butter or oil of choice in a large stockpot or Dutch oven and sauté the onion, garlic, celery, carrots and parsnip for about 8 minutes.
Step 3. Stir in the balsamic vinegar, oregano, thyme, and sun-dried tomatoes.
Step 4. Next add the broth of choice, all of the beans, bay leaf or sage/rosemary. Also add the parmesan rind if using one.
Step 5. Remove and discard the bay leaf or sage/rosemary. Season with sea salt and pepper to your taste and serve hot sprinkled with parsley and grated parmesan cheese if desired and Enjoy!
💚Rachel
Tips for Best Results
- Add a parmesan rind for an extra boost of flavor while your soup simmers.
- Use homemade bone broth or veggie broth for added nutrients.
- If you plan to use dried beans, prepare them the day before in the instant pot.
- Mash some of the beans already in the soup for a thicker texture.
- No matter what kind of legume you’re preparing, it’s important to make sure they are fully cooked before you eat them because the uncooked version contains “antinutrients,” which can affect both your digestive system and the absorption of other nutrients.
- As with most soups – they taste even better the next day, so double or triple your batch while you’re at it, and your future self will thank you!
- Use Veggie Broth to keep this vegetarian OR add Homemade Roasted Beef Bone Broth or Chicken Bone Broth to increase the protein and nutrients.
- Quick Flavor Boost: Throw in a parmesan rind while the soup simmers.
Serving Suggestion
This 3 beans soup recipe is a full meal on its own with all the veggies, fiber and protein it packs. However, here are some additional sides you may want to pair with this meal:
Storage and Reheat Tips
This three bean soup recipe stays great refrigerated for 4 days, or frozen for up to 2 months. I recommend reheating it in the microwave using 30 second bursts until it is heated through or the temperature you prefer.
Recipe FAQs
How can I make this soup thicker?
You can either mash some of the beans with a fork or use an immersion blender and give the soup a few quick pulses to thicken this soup up naturally.
Can I use canned beans in this recipe?
You can absolutely use canned beans, just be sure to rinse them well to remove as much salt as possible or use low-salt or no-salt beans.
Is this soup good for gut health?
Yes. The fiber from the beans and vegetables is great for gut health.
For more high fiber and protein meals, check out these favorites: Easy Cream of Mushroom Soup (High Protein + Fiber), High Protein Beef Burrito Bowls with Flavorful Brown Rice, Protein Pumpkin Lentil Bread
Hearty 3 Bean Soup
Ingredients
- 1 x 15oz white, navy, or cannellini beans
- 1 x 15oz black beans
- 1 x 15oz black-eye peas
- 2 Tbsps grass-fed butter, ghee, organic unrefined coconut oil, or tallow
- 1 large onion, diced
- 4 fresh garlic cloves, pressed
- 4 celery ribs, diced
- 3 large carrots, peeled and diced
- 1 large parsnip, peeled and diced
- 2 Tbsps high-quality balsamic vinegar
- 2 tsps dried oregano
- 1 tsp dried thyme
- 1/2 cup sun-dried tomatoes, thinly sliced
- 4 cups vegetable broth, beef bone broth, or chicken bone broth
- 3 bay leaves or a small bouquet of fresh sage leaves or fresh rosemary sprigs
- sea salt and black pepper, to taste
Optional:
- 1 parmesan rind
- freshly chopped parsley, to garnish
- freshly grated parmesan
Instructions
- Drain the beans in a large colander and rinse well under cold water.
- Heat your butter or oil of choice in a large stockpot or Dutch oven and sauté the onion, garlic, celery, carrots and parsnip for about 8 minutes.
- Stir in the balsamic vinegar, oregano, thyme, and sun-dried tomatoes.
- Pour in your broth of choice, all of the beans, then add the bay leaf or sage/rosemary. Add the parmesan rind if using.
- Stir to combine and bring to a boil. Reduce the heat to LOW and simmer your soup covered for 20-30 minutes.
- Remove and discard the bay leaf or sage/rosemary.
- Season with sea salt and pepper to your taste and serve hot sprinkled with parsley and grated parmesan cheese if desired.
- Enjoy!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
