White Bean and Vegetable Soup

Kcal: 350 |

P: 18 |

F: 10 |

C: 54 |

Fiber: 15

Ingredients

White beans (cannellini, canned, drained): 150g (3/4 cup), Carrot: 50g (1 medium, diced), Celery: 30g (1 stalk, diced), Onion: 50g (1/2 small, diced), Garlic: 3g (1 clove, minced), Kale: 30g (1 cup, chopped), Tomatoes (canned, diced): 100g (1/4 can), Water: 300ml (1 1/4 cup), Rosemary (fresh): 2g (1/2 tsp, chopped), Thyme (fresh): 2g (1/2 tsp, chopped), Bay leaf: 1 leaf, Olive oil: 5ml (1 tsp), Lemon juice: 5ml (1 tsp), Parmesan cheese: 10g (1 tbsp, grated), Whole grain bread: 30g (1 small slice), Salt and Black pepper: to taste

Nutritional info:

Meal Type: lunch

Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Heat 5ml olive oil in a pot over medium heat. 2. Add 50g diced onion, 50g diced carrot, and 30g diced celery. Cook until softened, about 5 minutes. 3. Add 3g minced garlic and cook for 30 seconds. 4. Add 100g diced tomatoes, 2g chopped rosemary, 2g chopped thyme, 1 bay leaf, 1g salt, and 1g black pepper. Stir for 1 minute. 5. Add 300ml water and 150g white beans. Bring to a simmer and cook for 10 minutes. 6. Add 30g chopped kale and cook for another 5 minutes until kale is wilted. 7. Remove bay leaf. Stir in 5ml lemon juice. 8. Serve topped with 10g grated Parmesan cheese, with 30g whole grain bread on the side.

Menopause Benefits

This White Bean & Vegetables Soup is rich in plant-based protein and fibre from white beans and whole grain bread, supporting muscle maintenance and digestive health. Kale, carrots, and tomatoes provide antioxidants, vitamin C, and phytonutrients for immune support and inflammation reduction. Parmesan cheese adds calcium for bone health, while olive oil supplies heart-healthy fats. The fresh herbs and lemon juice enhance flavour and provide additional antioxidants. This meal is balanced for protein, fibre, and micronutrients, supporting energy, hormone balance, and overall vitality during menopause.

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