White beans are one of the quiet heroes of gut health, loaded with resistant starch that your beneficial bacteria absolutely feast on, and here we're pairing them with fresh rosemary and a hit of lemon so the whole pot tastes bright instead of heavy. This is the soup you make when you want something cozy that's actually working hard for your microbiome behind the scenes — much like our roasted pumpkin and white bean stew or quick lentil vegetable soup.
Ingredients
- 2 cans white beans, drained and rinsed
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 sprigs fresh rosemary
- 4 cups vegetable broth
- Juice of 1 lemon
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Heat olive oil in a pot and saute onion and garlic until soft.
- Add beans, broth, and rosemary sprigs, simmer 15-20 minutes.
- Remove rosemary sprigs, stir in lemon juice, and season with salt and pepper.
- Blend half the soup for a creamier texture if desired.
Nutrition Facts (per serving)
| Calories | 240 |
| Total fat | 8g |
| Total carbohydrates | 32g |
| Dietary fiber | 9g |
| Protein | 11g |
| Sodium | 640mg |
Why This Is Good for Your Gut
White beans are rich in resistant starch, a type of fiber that reaches the colon undigested and is fermented by beneficial bacteria into butyrate, a short-chain fatty acid that fuels colon cells. Garlic contains inulin, a prebiotic fiber that selectively feeds Bifidobacteria, and onions provide fructooligosaccharides that support that same beneficial bacterial growth.
One pot and twenty minutes of simmering gets you a soup with enough resistant starch to keep your gut bacteria busy for a while, the kind of fiber payoff you'll also find in a simple butternut squash soup or roasted red pepper tomato soup.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
