Go Back
+ servings
White Bean Soup is the perfect comfort food when you are looking for a vegetarian soup to warm you up. Filled with herbs and brightened with lemon - your family will love this one. 336 calories and 2 Weight Watchers Freestyle SP #soup #vegetarian #cleaneating
Print Recipe
5 from 1 vote

White Bean Soup with Arugula & Lemon

White Bean Soup is the perfect comfort food when you are looking for a vegetarian soup to warm you up. Filled with herbs and brightened with lemon - your family will love this one. 336 calories and 2 Weight Watchers Freestyle SP
Prep Time15 mins
Cook Time37 mins
Total Time52 mins
Course: Soups
Cuisine: American
Servings: 4 Servings
Calories: 336.1kcal

Ingredients

  • 1 tablespoon olive oil*
  • 2 ribs celery diced
  • 1 medium leek white & light green sections chopped
  • 1 medium red or orange bell pepper seeded & chopped
  • 1 carrot peeled & sliced into thin ¼-inch pieces
  • 3 garlic cloves minced
  • 1 tablespoon dried oregano
  • 2 sprigs fresh rosemary leaved removed & chopped
  • 2 springs fresh oregano leaves removed & chopped
  • 2-3 springs fresh thyme leaves removed & chopped
  • 5 cups low sodium vegetable broth**
  • 1 bay leaf
  • 4 strips lemon zest using a vegetable peeler
  • 1 inch chunk Parmesan rind
  • 15 ounces canned or cooked chickpeas rinsed
  • 15 ounces canned or cooked white beans rinsed
  • ¾ teaspoon salt or to taste
  • ½ teaspoon ground pepper or to taste
  • 2 cups arugula loosely packed
  • Parmesan strips using a vegetable peeler, for garnish***

Instructions

  • Heat the olive oil in a large saucepan set over medium heat. Add the celery, leek, bell pepper and carrot, and saute so they all begin to soften, about 5 to 6 minutes. Allow the vegetables to sweat but not turn brown – you just want them to soften.
  • Add the garlic, dried oregano, rosemary, oregano and thyme, and continue to cook, stirring everything together for another minute.
  • Pour in the broth and add the bay leaf, lemon zest, Parmesan rind, chickpeas and beans. Stir to combine and season to taste.
  • Cover the pot with a lid, bring to a low simmer and cook for 30 minutes.
  • Once done, remove the cheese rind and the lemon zest. If you prefer a creamier soup (which I do!), use an immersion blender to blend some of the soup. Alternatively, let the soup cool slightly, then ladle 2 cups of the soup into a blender or food processor, blend to a smooth consistency, then add that back into the soup. **Be sure to let the soup cool a bit and hold the lid on your blender so you don’t burn yourself or end up with soup on your ceiling.**
  • Remove the soup from the heat and add the arugula. The residual heat will soften the leaves.
  • Garnish with the strips of Parmesan.

Notes

Weight Watchers Points: 2 (Freestyle SmartPoints), 8 (Points+)
Re-published with permission from The Weeknight Mediterranean Kitchen by Samantha Ferraro.
*Original recipe calls for 3 tablespoons of olive oil.
**Original recipe does not call for low sodium broth, but I went this route to accommodate those watching their sodium. Feel free to use regular vegetable broth or even chicken broth.
***Parmesan strips not included in nutritional information.

Nutrition

Serving: 1.75Cups | Calories: 336.1kcal | Carbohydrates: 59.4g | Protein: 14.3g | Fat: 5.3g | Saturated Fat: 0.8g | Sodium: 726.4mg | Fiber: 13.3g | Sugar: 6.2g