Published on: October 17, 2026
Blood Sugar Friendly
High Fiber
Legume Rich
Ingredients
Egg
3
piece
Spinach
4
tablespoon
White beans
1
cup
Onion
1
piece
Garlic
2
clove
Carrot
1
piece
Vegetable broth
4
cup
Oil, olive
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Fresh herbs
1
tablespoons
Instructions
1
Heat the olive oil in a large pot over medium heat.
2
Add the chopped onion, minced garlic, and sliced carrot, and sauté for 4-5 minutes until softened.
3
Pour in the vegetable broth and bring to a gentle simmer.
4
Add the white beans and simmer for 8-10 minutes to warm through and let the flavors meld.
5
Stir in the spinach and cook for 1-2 minutes until wilted.
6
Lightly beat the eggs, then slowly drizzle them into the simmering soup while stirring gently to form soft egg ribbons.
7
Season with salt and black pepper to taste.
8
Ladle the soup into bowls, garnish with fresh herbs, and serve warm.
Nutrition
360 kcal
Calories
20 g
Protein
42 g
Carbohydrates
9 g
Fiber
6 g
Sugar
15 g
Fat
3 g
Saturated fat
1.5 g
Salt
Why this recipe fits you
- Provides substantial fiber from white beans, spinach, carrot, onion, and garlic.
- Combines legumes and eggs for a satisfying protein-and-fiber meal.
- Includes several plant foods, olive oil, herbs, and vegetables in a practical one-pot soup.
86%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Your Microbiome Match
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FAQ
How many servings does this egg, spinach, and bean soup make?
The recipe makes 2 servings.
How long does this soup take to prepare?
It takes about 25–30 minutes, including preparation and cooking.
How do you make soft egg ribbons in the soup?
Lightly beat the eggs and slowly drizzle them into the gently simmering soup while stirring continuously.
Can I use canned white beans?
Yes. Drain and rinse canned beans before adding them to the soup.
Can I use frozen spinach instead of fresh spinach?
Yes. Thaw and drain frozen spinach, then add it near the end of cooking.
Is this soup vegetarian?
Yes, when prepared with vegetarian vegetable broth. It contains eggs.
How should I store leftovers?
Cool the soup promptly, refrigerate it in a sealed container, and use it within 2 days.
Can I freeze this soup?
It is best enjoyed fresh. Freezing may change the texture of the eggs and spinach.
Is this soup suitable for people managing blood glucose?
It combines protein, vegetables, and beans, but individual blood-glucose responses vary. Portion size and personal dietary advice should be considered.
Reviews
1
8.0/10
Average rating
·
1
Marta Oliveira
I like that this soup is simple and uses everyday ingredients. The step where you drizzle the beaten eggs into the simmering broth to make ribbons sounds like a nice touch. It seems like a comforting and balanced meal, especially with the white beans and spinach. I'd probably add a bit more pepper for my taste.
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