Beans and Vegetable Soup

This filling soup is packed with the good nutrients of legumes.


½ cup dried kidney or navy beans, rinsed, or 1 cup canned beans, drained and rinsed

3 cups vegetable broth or water

1 large tomato

1 stalk celery, chopped small

1 carrot, chopped small

1 clove garlic, minced

½ onion (white, yellow, or red), chopped small

2 tablespoons tomato paste

1 tablespoon extra-virgin olive oil

1½ cups frozen cut okra

1 teaspoon thyme

1 teaspoon oregano

1 teaspoon cumin

Salt and pepper, to taste

¼ cup nonfat, plain Greek-style yogurt

1 teaspoon lime juice

  • If using dry beans, place the beans in the broth or water in a large pot and bring to a boil for 2 minutes. Then cover and let stand for 1 hour.

  • Add the vegetables and seasonings to the beans and water. If using dry beans, simmer 1 hour, or until the beans are soft. If using canned beans, simmer 10–15 minutes.

  • Cool slightly and blend carefully in batches. Serve with yogurt and lime juice swirled in.

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