Cream of White Bean, Carrot & Ginger Soup with Cashews

This carrot and ginger soup is packed with fiber and requires only 20 minutes of prep.

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Prep Time
20 min
Cook Time
20 min
40 min


  • 1 tbsp extra-virgin olive oil
  • 1 large yellow onion, chopped
  • 1 2-inch piece fresh ginger, peeled and minced
  • 2 cloves garlic, minced
  • 4 cups low-sodium vegetable broth
  • 2 15-oz BPA-free cans cannelloni beans, drained and rinsed
  • 1/2 lb carrots, peeled and coarsely chopped
  • 2 bay leaves
  • 1/2 tsp fresh ground black pepper
  • 2 1/2 oz roasted unsalted cashews, finely chopped
  • 1/2 cup chopped fresh chives


  1. In a large saucepan on medium, heat oil. Add onion and sauté until beginning to soften, 2 to 3 minutes. Add ginger and garlic; sauté 1 to 2 minutes, until fragrant.
  2. Add broth, 2 cups water, beans, carrots, bay leaves and pepper. Bring to a boil, reduce heat, cover and simmer for 20 minutes. Remove from heat. Remove and discard bay leaves.
  3. Using an immersion blender, purée soup. (TIP: Alternatively, carefully transfer to an upright blender, remove plastic stopper from lid and cover top with a towel to allow steam to escape.) Divide among serving bowls and top with cashews and chives.

Nutrition Information

  • Serving Size 1 cup soup with garnishes
  • Calories 194
  • Carbohydrate Content 26.5 g
  • Cholesterol Content 0 mg
  • Fat Content 6 g
  • Fiber Content 10 g
  • Protein Content 8.5 g
  • Saturated Fat Content 1 g
  • Sodium Content 158 mg
  • Sugar Content 4 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 1 g