Roasted Tomato, Three Bean and Mushroom Soup


This is a quick, tasty and hydrating meal. Use low-sodium tomatoes and beans to decrease the sodium content in this dish.


Serves 4, Prep time: 10 minutes, Cooking time: 30 minutes

  • 3 Tbsp. extra-virgin olive oil
  • 2 garlic cloves, minced
  • 1/2 cup onions, minced
  • 1 cup white or baby bella mushrooms, sliced
  • 2 (15-ounce) cans diced tomatoes, fire-roasted
  • 2 cups cold water
  • 3 to 4 leaves dark green cabbage or kale, shredded roughly
  • 2 sprigs fresh rosemary, minced
  • 1 cup cooked cannellini beans, rinsed and drained
  • 1 cup cooked kidney beans, rinsed and drained
  • 1 cup cooked black beans, rinsed and drained
  • Salt and pepper to taste


  1. Add 1 Tbsp. olive oil to a large stock pot over medium heat. Add garlic and stir for 1 minute. Add onions and heat through until translucent or clear.
  2. Add mushrooms and sauté together. Add tomatoes and water. Bring to a boil and then reduce the heat to a simmer; add rosemary and stir.
  3. Add shredded cabbage or kale leaves to soup. Partially cover the pot and simmer gently for about 15 minutes, or until cabbage or kale is tender.
  4. Drain and rinse beans, add to soup, and warm through for a few minutes. Taste to see if you need salt and pepper.
  5. Ladle soup into bowls and drizzle each with a touch of olive oil. Serve with crusty whole grain bread, if desired.

Recipe courtesy of The Essential Guide to Healthy Healing Foods by Victoria Shanta Retelny, RD, LDN.

Nutrition facts per serving: 309 calories, 11 g total fat, 2 g saturated fat, 0 g trans fat, 0 g cholesterol, 600 mg sodium, 42 g carbohydrates, 12 g fiber, 5 g sugars, 14 g protein, 24% DV iron



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