Bloat Buster
A light, nutritious soup packed with vegetables, white beans, and fresh herbs, perfect for digestion and suitable for those seeking a wholesome, flavorful meal.
Ingredients
- 1 tsp vegetable oil ⓘ
- 1 cup chopped onions ⓘ
- 1/2 cup chopped celery ⓘ
- 2 tsp minced garlic ⓘ
- 2 cups cooked white beans ⓘ
- 1 cup diced butternut squash ⓘ
- 1 cup chopped carrots ⓘ
- 1 can (13 3/4 or 14 1/2 oz.) chicken broth ⓘ
- 1 cup water ⓘ
- 1 strip lemon peel (2-inch) ⓘ
- 1/4 tsp thyme ⓘ
- 4 cups shredded cabbage ⓘ
- 1 can (14 or 16 oz.) reduced-sodium tomatoes ⓘ
- 1 tsp lemon juice ⓘ
- 1/2 cup julienned basil ⓘ
Instructions
- Heat oil in a saucepan over medium heat.
- Add chopped onions and celery; cover and cook, stirring until tender, about 5 minutes.
- Stir in minced garlic; cook for 30 seconds.
- Add cooked white beans, diced butternut squash, chopped carrots, chicken broth, water, lemon peel, thyme, and chopped tomatoes.
- Bring to a boil; reduce heat and simmer uncovered until vegetables are tender, about 20 minutes.
- Remove lemon peel and discard before serving.
- Stir in lemon juice and julienned basil before serving.
Tips & Substitutions
To enhance the flavor of this dish, consider adding some crushed red pepper flakes for a bit of heat. If you're short on time, canned beans can be used instead of cooking your own. For a vegetarian version, simply substitute vegetable broth for chicken broth. Make sure to chop your vegetables uniformly to ensure even cooking.
Serving Suggestions
This Bloat Buster soup pairs beautifully with crusty bread or a fresh green salad for a light lunch or dinner. For added protein, consider serving it alongside grilled chicken or as a base for a protein like shrimp. It also makes a great starter for Mediterranean recipes.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, simply place in a saucepan over low heat, adding a splash of water or broth if necessary to loosen the consistency. It can also be reheated in the microwave for quick meals.
Nutrition & Diet Analysis (per serving)
Each serving of Bloat Buster contains roughly 1667 calories, with 49g protein, 306g carbohydrates, and 39g fat. It is an excellent source of vitamin A (333% of the Daily Value), dietary fiber (314% of the Daily Value), and vitamin C (209% of the Daily Value). Note that it is relatively high in sodium, at 1634mg per serving (71% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen vegetables instead of fresh?
Yes, you can use frozen vegetables if you're short on time. Just make sure to adjust the cooking time as frozen veggies may release extra moisture while cooking. This can still yield a delicious result.
How can I make this recipe spicier?
If you prefer a spicier soup, consider adding diced jalapeños or a dash of hot sauce during cooking. You could also add a pinch of cayenne pepper for an extra kick, depending on your heat preference.
Is this soup suitable for meal prep?
Absolutely! This soup holds up well in the fridge and can be made in advance. It actually tastes better the next day as the flavors meld. Just store it in individual portions for easy reheating throughout the week.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).