Recipe description
September 26, 2026
High-Fiber Carrot White Bean Soup
A cozy, fiber-rich soup with carrots and white beans for everyday gut-friendly nourishment.
High Fiber
Whole Grains
Budget Friendly
84%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber and plant-based protein from white beans and carrots.
- Includes colorful vegetables, garlic, cumin, and olive oil for plant variety and flavor.
- A practical, filling meal with minimal added sugar and mostly minimally processed ingredients.
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.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Carrot
3
piece
White beans
1
cup
Onion
1
piece
Garlic
2
piece
Vegetable broth
2
cup
Oil, olive
1
tablespoon
Cumin cheese
1
teaspoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Instructions
1
Peel and dice the carrots, and finely chop the onion and garlic.
2
Heat the olive oil in a pot over medium heat and sauté the onion until softened, about 4 minutes.
3
Add the garlic and carrots, cook for 2 minutes, then stir in the cumin.
4
Pour in the vegetable broth and drained white beans, bring to a boil, then simmer for 15 minutes until the carrots are tender.
5
Blend the soup until smooth (or leave chunky if preferred), season with salt and black pepper, and serve hot.
More Recipes For Your Gut
Nutrition
300 kcal
Calories
11 g
Protein
48 g
Carbohydrates
13 g
Fiber
9 g
Sugar
8 g
Fat
1 g
Saturated fat
1.8 g
Salt
FAQ
How many servings does this carrot white bean soup make?
The recipe makes 2 servings.
Can I use canned white beans?
Yes. Drain and rinse canned white beans before adding them to the soup.
Is this soup suitable for a vegan diet?
Yes, if you use a vegan vegetable broth.
Can I leave the soup chunky?
Yes. Blend it completely for a smooth texture or blend only part of it for a chunkier soup.
How can I adjust the soup's thickness?
Add a little extra broth to thin it, or simmer it uncovered for a few minutes to thicken it.
Can I replace the white beans?
You can use other cooked beans, such as cannellini, great northern, or chickpeas. The flavor and texture may vary.
How should I store leftovers?
Cool the soup promptly, refrigerate it in a covered container, and use it within 3 days. Reheat it thoroughly.
Does this soup contain dietary fiber?
Yes. White beans and carrots provide dietary fiber, although the exact amount depends on the ingredients and serving size.
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