Simple White Bean Soup

The recipe in this post was developed by Kate Sherwood, The Healthy Cook, and taste-tested in the Nutrition Action Test Kitchen. Have a comment, question, or idea? Email Kate at

Time: 30 minutes.
Makes about 8 cups.

2 Tbs. extra-virgin olive oil
¾ lb. carrots, diced
8 cloves garlic, minced
½ tsp. dried oregano
pinch of red pepper flakes
1 15 oz. can no-salt-added diced tomatoes
2 15 oz. cans no-salt-added white beans (not drained)
1 tsp. kosher salt
freshly ground black pepper

  1. In a large heavy pot, heat the oil over medium heat until hot. Sauté the carrots until they start to brown, 3-5 minutes.
  2. Stir in the garlic and cook until it just starts to brown, about 1 minute. Stir in the oregano and red pepper flakes. Add the tomatoes and 2 cups of water. Simmer until the carrots are tender, 8-10 minutes.
  3. Stir in the beans with their liquid and heat through. Season with up to 1 tsp. of salt and black pepper to taste.

Per serving (1 cup):

  • Calories: 150
  • Total fat: 4.5 g
  • Sat fat: 0.5 g
  • Carbs: 21 g
  • Fiber: 6 g
  • Protein: 6 g
  • Sodium: 310 mg
Photo: Kate Sherwood/CSPI.

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