Ingredients

Scale

(Serves 6)

Soup base:

2 tbsp olive oil
1 large onion, diced
4 carrots, sliced
4 celery stalks, sliced
6 garlic cloves, minced (you love garlic richness!)
1 tsp dried oregano

Beans & broth:

2 (15 oz) cans no-salt-added white beans (cannellini or great northern), rinsed
1 (15 oz) can no-salt-added diced tomatoes
4 cups low-sodium vegetable broth (you love low-sodium options!)
1 bay leaf

Finishing touches:

Zest and juice of 1 lemon (you love citrus!)
¼ cup fresh dill or parsley, chopped
Salt & black pepper to taste
Optional: Pinch of red pepper flakes for heat

For serving:

Extra lemon wedges
Fresh dill
Crusty whole-grain bread or GF toast
Optional protein boost: Grilled shrimp or chicken strips

Instructions

1. Sauté aromatics:

Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery; cook 6–8 minutes until soft. Stir in garlic and oregano; cook 1 minute more.

2. Simmer soup:

Add beans, tomatoes, broth, and bay leaf. Bring to a boil; reduce heat to low. Cover and simmer 20–25 minutes to meld flavors.

3. Finish & serve:

Discard bay leaf. Stir in lemon zest, lemon juice, and fresh dill. Season with salt and pepper. Serve hot with lemon wedges and extra dill.

💡 Pro Tips for Perfection:
✅ Use no-salt-added beans/tomatoes—critical for sodium control (you love this!).
✅ Add lemon OFF heat—preserves bright flavor (boiling dulls acidity).
✅ Blood sugar friendly (you love this!):
→ Naturally low-glycemic—no added sugars!
→ Add 1 tbsp chia seeds at the end for fiber + glycemic control
✅ High-protein boost (you love this!):
→ Beans provide 15g protein/serving
→ Add grilled shrimp (+12g protein) or hemp seeds (+5g protein)
✅ Make ahead:
→ Soup keeps 5 days refrigerated or freezes 3 months
→ Flavors deepen overnight—reheat gently with splash of broth

Slow Cooker Option:

→ Sauté veggies first (Step 1), then add to slow cooker with all ingredients (except lemon/dill). Cook on Low 6–7 hours. Finish with lemon and herbs.

Prep Time & Nutrition (per serving):