Beta to Omega Soup Recipe

Name: Beta to Omega Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 tablespoon olive oil; 1 12 large sweet onions, diced; 3 garlic cloves, minced; 3 stalks celery, diced; 3 large carrots, sliced into thin coins; 1 large sweet potato, peeled and diced; ½ cup dry white wine; 1 cup diced tomatoes with juice (or 1-2 large fresh diced tomatoes); 5 cups low sodium vegetable broth; 1 bay leaf; 2 teaspoons dried thyme; 2 teaspoons dried basil; 1 teaspoon dried oregano; 2 teaspoons dried parsley; 1 teaspoon dried rosemary; ¼ teaspoon dried ancho chile powder; 12 lb chopped fresh green beans (about 2 cups); 1 (15 ounce) can black soybeans, drained and rinsed (or black beans, also very high in anthocyanins); 5 ounces fresh Baby Spinach; ⅔ cup whole wheat rotini, I used Catelli Healthy Harvest Flax Omega-3 (or your favourite multigrain or gluten free rotini); 12 lemon, zest of; 1 teaspoon lemon juice; salt and pepper

Servings: persons

1 tablespoon olive oil
1 12 large sweet onions, diced
3 garlic cloves, minced
3 stalks celery, diced
3 large carrots, sliced into thin coins
1 large sweet potato, peeled and diced
½ cup dry white wine
1 cup diced tomatoes with juice (or 1-2 large fresh diced tomatoes)
5 cups low sodium vegetable broth
1 bay leaf
2 teaspoons dried thyme
2 teaspoons dried basil
1 teaspoon dried oregano
2 teaspoons dried parsley
1 teaspoon dried rosemary
¼ teaspoon dried ancho chile powder
12 lb chopped fresh green beans (about 2 cups)
1 (15 ounce) can black soybeans, drained and rinsed (or black beans, also very high in anthocyanins)
5 ounces fresh Baby Spinach
⅔ cup whole wheat rotini, I used Catelli Healthy Harvest Flax Omega-3 (or your favourite multigrain or gluten free rotini)
12 lemon, zest of
1 teaspoon lemon juice
salt and pepper

1
Heat the oil in a large, heavy pot over medium heat.
2
Add the onions and cook, stirring occasionally, for 15 minutes, until a deep golden colour.
3
Add the garlic, celery, carrots and sweet potato.
4
Raise the heat to medium high and cook 4-5 minutes, until the celery and carrots have begun to soften.
5
Pour in the white wine and stir vigorously to deglaze.
6
Stir in the diced tomatoes, broth, herbs and chili powder.
7
Bring to a boil, then reduce the heat, cover and cook 35-40 minutes, until the sweet potatoes and carrots are cooked through.
8
Uncover, remove the bay leaf and stir in the green beans, soybeans, spinach, pasta and lemon zest.
9
Cook, uncovered, for 15 minutes, until the pasta is done.
10
Remove from heat and stir in the lemon juice.
11
Add salt and pepper to taste.

1020

kcal

Calories

Fat

193

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 23 ingredients. The key ingredients include: 1 tablespoon olive oil, 1 12 large sweet onions, diced, 3 garlic cloves, minced, 3 stalks celery, diced, and more.

Yes, Beta to Omega Soup falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Beta to Omega Soup

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions