Vegetable and Bean Soup

The Vegetable and Bean Soup is a quintessential high-volume eating recipe, packed with fiber-rich vegetables and legumes to keep you feeling satisfied and full for longer. This soup is a great addition to any weight management or nutritious diet plan, as it offers maximum satiety with minimal calories.
Beans, such as kidney beans or black beans, take center stage in this recipe due to their impressive protein and fiber content. These two components are essential for promoting a feeling of fullness, making beans a perfect choice for a low-calorie, filling meal. Not only do they provide ample nutrition, but they also add a deliciously hearty texture to the soup.

In addition to the beans, this soup is loaded with a variety of nutrient-dense vegetables, including carrots, celery, tomatoes, and spinach. These veggies are carefully selected not only for their low calorie density, but also for their high nutritional value. They offer a wide range of essential vitamins and minerals, adding significant volume to the soup without a large calorie increase. This means you can enjoy a generous portion without feeling guilty about your food choices.
For those looking to incorporate more wholesome carbohydrates into their meal, adding barley or whole grain pasta to this soup is an excellent idea. These grain options not only enhance the soup's satiety factor, but they also provide a nourishing and satisfying carbohydrate source.

Overall, the Vegetable and Bean Soup truly embodies the principles of high-volume eating. It's a recipe designed to keep you feeling full and satisfied, all while nourishing your body with nutritious ingredients. So go ahead, indulge in a bowl of this delicious soup and reap the benefits of high-volume eating for weight management and overall well-being.

Ingredients

• 1 can kidney beans, drained and rinsed

• 1 can black beans, drained and rinsed

• 2 carrots, chopped

• 2 celery stalks, chopped

• 1 onion, diced

• 3 cloves garlic, minced

• 1 can diced tomatoes

• 4 cups vegetable broth

• 2 cups spinach

• 1/2 cup barley or whole grain pasta

• 1 tsp each of basil, oregano, and thyme

• Salt and pepper to taste

• 1 tbsp olive oil

Instructions

1. Sauté Aromatics: In a large pot, heat olive oil over medium heat. Add onion and garlic, sautéing until fragrant.

2. Add Vegetables: Stir in carrots, celery, and canned tomatoes.

3. Simmer Soup: Add vegetable broth, beans, and barley or pasta. Bring to a boil, then reduce heat and simmer for 20-25 minutes until the vegetables and barley are tender.

4. Add Spinach and Seasonings: Stir in spinach and dried herbs. Season with salt and pepper. Cook until spinach wilts.

5. Serve: Serve hot, optionally garnished with fresh parsley or a squeeze of lemon.

Nutritional Information (Per Serving, Serves 6)

• Calories: ~200 kcal

• Protein: ~10 g

• Fiber: ~8 g

• Fat: ~3 g (mostly from olive oil)

• Carbohydrates: ~35 g