⏱ 40 min totalWhite Bean and Roasted Mushroom Soup
Per 1 serving · 413 g · 11 ingredients
of a 2,000 cal day
- Protein17g24% of calories
- Carbs47g68% of calories
- Fat2.4g8% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of White Bean and Roasted Mushroom Soup (413 g) has 267 calories, with 17 g of protein, 47 g of carbohydrates and 2.4 g of fat. Most of its energy comes from carbs (68% of calories). It is high in protein (33% DV), dietary fiber (36% DV) and folate (b9) (35% DV). Keep an eye on sodium, which provides 44% of the daily value.
High in
20%+ of the daily value
- Protein33%
- Dietary fiber36%
- Folate (B9)35%
- Iron76%
- Potassium22%
- Magnesium25%
Good source of
10–19% of the daily value
- Vitamin E12%
- Thiamine17%
- Riboflavin (B2)10%
- Vitamin B619%
- Pantothenic acid13%
- Calcium16%
Watch
20%+ of the daily value
- Sodium44%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup diced Portobello mushrooms
⅜ cloves, minced Garlic
³⁄₁₆ medium Onion
⅛ tbsp Olive oil- 🥄⅛ tsp Salt
⅛ tbsp Ground sage
⅛ tbsp Thyme
6 oz Vegetable broth
¾ cup White beans- 🥄⅛ dash Salt
⅛ dash Black pepper
Directions
- 1
Preheat the oven to 450°F.
- 2
In a bowl, toss the mushrooms, garlic, and onion with olive oil, 1 teaspoon salt, and 1 teaspoon pepper. Spread the mixture on a baking sheet and add sage leaves and thyme stems. Roast for 10 minutes, then toss and roast for an additional 15 minutes.
- 3
While the vegetables are roasting, combine the broth, beans, ½ teaspoon salt, ½ teaspoon pepper, and 1 tablespoon fresh thyme leaves in a large stock pot over medium heat and simmer.
- 4
Once the vegetables are done roasting, let them cool slightly. Separate the mushrooms from the other roasted vegetables.
- 5
Take 2 cups of the white beans and 1 cup of broth from the stock pot, and blend with the roasted onions, garlic, and herbs until smooth.
- 6
Return the puréed bean mixture to the stock pot, whisking until smooth. Add the roasted mushrooms to the soup and season with salt and pepper to taste.
- 7
Warm the soup over low heat until ready to serve. Enjoy!
Vitamins & minerals
Amounts for 1 serving (413 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 μg | 0% |
| Vitamin C | 2 mg | 3% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.2 mg | 19% |
| Folate (B9) | 139 μg | 35% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 6 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 156 mg | 16% |
| Iron | 6 mg | 76% |
| Potassium | 1,049 mg | 22% |
| Magnesium | 104 mg | 25% |
| Phosphorus | 210 mg | 30% |
| Zinc | 2 mg | 21% |
| Copper | 0.5 mg | 55% |
| Manganese | 1 mg | 47% |
| Selenium | 7 μg | 13% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 18 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 267 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in White Bean and Roasted Mushroom Soup?
One serving of White Bean and Roasted Mushroom Soup (1 serving) has 267 calories, which works out to 65 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is White Bean and Roasted Mushroom Soup high in protein?
It provides a solid 17 g of protein per serving (33% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is White Bean and Roasted Mushroom Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 68% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in White Bean and Roasted Mushroom Soup?
1003 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in White Bean and Roasted Mushroom Soup?
2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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