Bean, Squash, and Cabbage Soup – Tasty, Quick, Healthy

This comes from “The McDougall Program for Maximum Weight Loss”, one of the great books about health and longevity by Dr. John and Mary McDougall.

Quick, nutritious, and tasty. Flexible, too – change this up with whatever you have in the fridge.

This is a ‘Super-Soup’ that brings potassium from the beans and anti-cancer ingredients from the cabbage.

Cannellini and other beans are a great source of starch, protein and fiber. Half a cup of white beans have 595 mg of potassium, which is important for nerve system and muscle function – which is important for coordination, so you won’t fall down a break a bone.

White beans are a true superfood, and they are also a top source of iron.  This bowl of soup is good for you every way you look at it. Add a little sea salt at the table if you wish.

1 cup chopped onion
1/2 cup chopped celery
2 cloves garlic, minced
1/2 cup water
1 cup chopped carrot
1 cup chopped winter squash
1 16-ounce can cannellini beans, or any other white bean you prefer
3 cups vegetable stock
1 two-inch strip lemon peel 1/4 teaspoon freshly ground pepper
1/8 teaspoon ground thyme
1 16-ounce can chopped tomatoes
4 cups shredded cabbage
1 teaspoon fresh lemon juice
1/2 cup chopped fresh basil
1 teaspoon grated lemon peel
White kidney beans, dry, also called cannellini beans, superfood, calcium and potassium rich
Cannellini Beans – also known as White Kidney Beans.

Place the onion, celery and garlic in a large soup pot with the water. Cook and stir until the onion softens slightly. Add the carrot, squash, beans, vegetable stock, strip of lemon peel, pepper, and thyme.

Bring to a boil, reduce the heat, cover, and cook over low heat about 20 minutes. Add the tomatoes, cabbage, and lemon juice Cook until the cabbage is tender, about 5 minutes. Stir in the basil and grated lemon peel.

Health benefits may include:

  • Weight loss / weight management
  • Improved bone density of osteopenia and osteoporosis
  • Anti-aging
  • Clear skin