Soup Season is Here
As the weather cools off that means soup season is upon us! This creamy, delish and nutritious vegetarian White Bean, Pesto, and Lemon Soup inspired by a recipe from Jenn Eats Goood is sure to be a crowd favourite.
Protein from the beans, carbohydrates from the rice and all micronutrients from the kale and broccoli are sure to help create a balanced meal. Feel free to add in another can of beans or possibly some chickpeas if you are wanting to increase the protein content. For all my meat lovers, cook some chicken breast and toss that in as your protein! Feel free to also try some different carbohydrate sources in the soup as well, such as orzo for a little bit of variety. Kale is also packed with a wide array of vitamins and minerals such as Vitamin A, C, K and folate which are all very important. Typically, kale is quite bitter, however, in the soup it tastes just delicious!
Cozy up and enjoy this delicious and nutritious soup on your next cool day. Let us know if you decide to try the recipe or if you would like more cozy fall items to try!
Want to learn more about how to create balanced soups, meals and snacks? Work with one of our registered dietitians! Based in Kelowna BC, our dietitians see clients locally in our office and virtually for any resident of British Columbia.
Cozy up with this creamy White Bean, Pesto, and Lemon Soup. Packed with protein, veggies, and bright flavors, it's the perfect nutritious meal for cooler days!
Heat the oil in a pot over medium heat. Add shallot and let cook for 1-2 minutes.
Add garlic and spices, stir to combine, and cook for another minute. Add nutritional yeast and stir.
Next, add rice and let toast for 1-2 minutes. Pour in broth, water, and coconut milk, cover, and bring to a boil. Reduce to medium low and let cook until rice is almost done, approximately 9-12 minutes.
Add beans, kale, and broccoli to the pot, stir and cover. Add additional water or broth if needed. Cook for another 3-5 minutes until beans are softened and broccoli is cooked.
Stir in pesto, lemon juice, lemon zest, and basil. Salt to taste and simmer on low until serving.
Ingredients
Directions
Heat the oil in a pot over medium heat. Add shallot and let cook for 1-2 minutes.
Add garlic and spices, stir to combine, and cook for another minute. Add nutritional yeast and stir.
Next, add rice and let toast for 1-2 minutes. Pour in broth, water, and coconut milk, cover, and bring to a boil. Reduce to medium low and let cook until rice is almost done, approximately 9-12 minutes.
Add beans, kale, and broccoli to the pot, stir and cover. Add additional water or broth if needed. Cook for another 3-5 minutes until beans are softened and broccoli is cooked.
Stir in pesto, lemon juice, lemon zest, and basil. Salt to taste and simmer on low until serving.
