Recipe description
July 20, 2026
White bean and chard soup
A cozy white bean and chard soup to support digestion.
High Fiber
Budget Friendly
Easy Recipe
88%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- High in fiber from white beans and leafy greens.
- Contains polyphenol-rich ingredients like onion, garlic, and olive oil.
- Plant-forward soup that's quick to prepare and fits a gut-friendly routine.
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
Bean, white
400
gram
Chard
200
gram
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Vegetable broth
4
cup
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Thyme
1
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat. Add chopped onion and sauté until translucent, about 5 minutes.
2
Add minced garlic and cook for another minute until fragrant.
3
Pour in vegetable broth and add white beans, thyme, salt, and black pepper. Bring to a simmer.
4
While the soup simmers, wash and chop the chard, separating stems from leaves. Add the stems to the pot and cook for 5 minutes.
5
Add the chard leaves to the soup and cook for another 3-4 minutes until wilted.
6
Taste and adjust seasoning if needed. Serve hot.
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Nutrition
460 kcal
Calories
20 g
Protein
58 g
Carbohydrates
15 g
Fiber
3 g
Sugar
15 g
Fat
2 g
Saturated fat
2.5 g
Salt
FAQ
Is this soup vegan/vegetarian?
Yes. It uses only plant-based ingredients (white beans, chard, onion, garlic, olive oil, and vegetable broth) with no meat or dairy.
Is it gluten-free?
Generally yes. Use a gluten-free vegetable broth and check any added ingredients to ensure they’re gluten-free.
How many servings does this make?
2 servings.
How should I store leftovers?
refrigerate in an airtight container for 3–4 days and reheat on the stove. You can freeze the soup for 2–3 months.
Can I use canned beans or dried beans?
Both work. Use canned white beans (drained and rinsed) or dried beans that have been soaked and cooked.
Can I adapt it with other greens or vegetables?
Yes. You can substitute spinach or kale, or add other greens; adjust cooking times accordingly.
How can I reduce the sodium?
Reduce or omit the salt; rely on pepper and thyme for flavor and adjust to taste.
Can I make this in a slow cooker or pressure cooker?
Yes. Sauté onions and garlic first, then cook with the broth and beans. In a slow cooker, cook on low 4–6 hours and add greens near the end. In a pressure cooker, cook according to your device’s instructions and add greens at the end.
What are the main nutritional benefits?
It provides fiber from beans and micronutrients from chard, including vitamins A, C, and K, plus minerals like magnesium and iron.
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