Roasting the vegetables in this blended soup enhances their natural sweetness, while white beans provide a creamy texture and a source of heart healthy soluble fibre, known to help lower cholesterol levels.
Disclaimer: I created this recipe in partnership with Social Shell PEI Mussels, but this blog post was written independently.
Why I Love This Soup
I created this blended roasted vegetable soup with white beans on a busy weeknight when I had purchased too many vegetables. Roasting them was a tasty way to use them up and help increase consumption (I love the carmalized flavor of roasted veggies!)
This recipe goes from one pan in the oven, to one blender, and dinner was practically done. With the best part being easy clean up.
I’m always looking for ways to add beans to recipes that can be blended since beans and legumes are a key component of the Portfolio Diet . Be sure to check out my White Bean Smoothie or this Protein Tomato Soup for more ideas.
Blending the beans helps mask the taste and texture of legumes for anyone who isn’t a fan of whole legumes, while still giving you all the heart healthy benefits like helping to Unclog Arteries and Lower Blood Pressure.
The other thing is when you blend white beans, it creates a naturally creamy texture. This creamy texture is usually achieved with cream, butter, or coconut milk. These are ingredients higher in saturated fat that rise LDL cholesterol levels (1), so choosing beans instead can be a heart healthy swap.
Why Is This Soup Heart Healthy?
Ingredients in this blended soup include Olive Oil , legumes, Anti Inflammatory vegetables and lean protein like mussels. They are also part of heart healthy diet patterns like DASH Diet, Mediterranean Diet, and the Portfolio Diet.
Customize This Soup
You can experiment with different herbs and spices to suit your taste. I would think smoked paprika, thyme, or a pinch of chili flakes would all work beautifully.
What If I Don’t Like Mussels?
You can omit the mussels if this isn’t your thing. The soup will still be hearty and flavorful thanks to the roasted vegetables and white beans.
Serve It With
- Fresh basil
- Black bean toast, tofu toast or avocado and peanut butter toast
- Top it with nutritional yeast for more plant protein!
- Add roasted black beans for crunch
Other Soup Recipes
Final Thoughts
I hope you try this delicious blended soup as part of your heart healthy journey. And if you LOVE this recipe and are interested in other heart-healthy recipes, subscribe to my YouTube channel.
Roasted White Bean Vegetable Soup
Equipment
- 1 Blender
- 1 Skillet
Ingredients
- 1.5 cup ripe tomatoes halved
- 1 red bell pepper
- 1 cup celery
- 1 medium onion halved
- 1 garlic bulb halved
- 2 tbsp extra virgin olive oil
- 2 tsp dried thyme
- 1 can no salt added canellini beans rinsed
- 3 cups low sodium vegetable broth
- 2 lbs PEI mussels scrubbed & beards removed
- 1/2 cup water
Instructions
- Heat oven to 425 °F. On a large sheet pan, place tomatoes, pepper, celery, onion, and garlic with olive oil and thyme. Roast for 30–35 minutes until caramelized and tender.
- Meanwhile, scrub and drain PEI mussels. Place them in saucepan with a splash of water, cover with a lid and steam over medium heat for about 7 minutes until the mussels have opened.
- Discard any mussels that do not open. Remove from heat and allow to cool slightly. Once cool enough to handle, remove the rest from their shells and roughly chop. Stir the chopped mussels into the soup.
- Transfer roasted vegetables and their juices to a blender with the white beans and 2 cups of broth. Blend until smooth and creamy, adding more broth if needed to reach a soup consistency. Pour into a large pot and bring a gentle simmer.
- Divide into bowls and enjoy!