Hearty White Bean & Millet Soup

This warming soup features a host of veggies, a touch of flavorful white wine and Parmesan cheese, and millet, a whole grain that cooks up quickly and gives the soup a hearty consistency. This recipe comes to us from Maria Tadic, RD, who blogs at Bean A Foodie.

Serves 4-6

  • 2 tbsp olive oil
  • 2 carrots, diced
  • 1 medium onion, diced
  • 2 ribs celery, diced
  • 1 head roasted garlic, minced
  • 28 oz can crushed tomatoes
  • 1/3 cup dry white wine
  • 1 1/2 tsp salt
  • 1 tsp pepper
  • 15.5 oz can white beans, rinsed and drained
  • 3/4 cup millet
  • 1 bag baby spinach, roughly chopped
  • 6-7 cups vegetable broth (add more or less depending on your desired consistency)
  • 2 bay leaves
  • 1/2 cup grated Parmesan cheese (or vegan parmesan cheese)
  • 1/4 cup parsley, chopped

Heat the olive oil in a large soup pot over medium high heat.  Add in the carrots, onion and celery and sauté for about 5-7 minutes or until the vegetables start to soften and brown slightly.

Add in the roasted garlic and sauté for another 2-3 minutes.  Add white wine and scrape the bottom of the pot with a wooden spoon removing any browned bits.  Cook for 3-5 minutes or until wine has reduced by half.

Add in the all the ingredients from crushed tomatoes to Parmesan cheese.  Bring soup to a boil.  Cover and reduce heat to low.  Simmer soup on low for 30-45 minutes.

Before you’re ready to serve, stir in the chopped parsley.  Serve hot soup with extra Parmesan cheese and parsley if desired.

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Nutrition Information

Hearty White Bean & Millet Soup

Servings per Recipe: 6

Amount per Serving

Calories:  324

Calories from Fat:  58

Total Fat:  7g

Saturated Fat:  1g

Cholesterol:  2mg

Sodium:  1209mg

Potassium:  423mg

Carbohydrates:  53g

Dietary Fiber:  12g

Protein:  14g

Sugars:  12g

Vitamin A:  152%

Vitamin C:  47%

Calcium:  19%

Iron:  30%

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