Name: Rosemary potato and white bean soup
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 4
Ingredients: 3 cups cooked white beans, drained and rinsed (537 g), Use already cooked beans; measure after draining. Canned net weight includes liquid.; 2 medium potatoes, scrubbed and cut into 1.5 cm cubes (426 g); 2 medium carrots, scrubbed and finely diced (122 g); 2 medium celery stalks, washed and finely diced (80 g); 1 medium onion, peeled and finely diced (110 g); 2 garlic cloves, peeled and minced (6 g); 1 tbsp olive oil; 1 tsp dried rosemary, crushed; 3 cups water (720 ml); ¾ tsp fine salt; ¼ tsp ground black pepper; 2 tbsp lemon juice; ¼ cup fresh parsley, washed and chopped (15 g)

Soft potato cubes and white beans give this soup its body. Carrot, celery and onion cook in a little olive oil before the potatoes simmer in water with rosemary. Mash some beans in the pot, then finish with lemon and parsley for four light lunches.

Thicken the soup with the beans already in it

Use plain cooked white beans, drained and rinsed before measuring. The ingredient list describes the beans that go into the pot, rather than a can’s net weight with liquid. Cannellini beans hold their shape well enough to leave some whole while crushing others with the potatoes. No cream or separate blended sauce is needed.

Canada’s food guide includes beans among plant-based protein foods and recommends choosing plant protein foods regularly. The beans also contribute fibre to these lunches. This is a modest soup portion, so check the per-serving estimates when deciding what else you want to eat with it. Bread is an easy accompaniment, but its cost and nutrition are additional.

Keep potato pieces small and add lemon last

Scrub the potatoes and leave their skins on to match the ingredient weight and preparation stated in the card. Cut them into similar small cubes. A few much larger pieces can remain firm while the smaller ones begin to break apart, making the simmering time less predictable. Test several pieces with a fork before adding the beans.

Crush the dried rosemary between your fingers before it goes into the pan. Small flakes spread through the soup more evenly than intact stiff needles. Cook the onion, carrot and celery until softened, then give the garlic and rosemary their short turn in the oil. The measured water follows with the potatoes, salt and pepper.

Once the beans are hot, use a masher or sturdy fork to crush part of the mixture against the pot. Keep enough whole beans and potato pieces for a chunky texture. Stir the lemon juice and chopped parsley in after taking the saucepan off the heat. Taste that finished mixture before considering any additional seasoning; extra salt changes the sodium estimate.

Pack four lunches without chilling a deep pot

Divide the soup evenly rather than filling one container with mostly broth and another with most of the beans. Health Canada recommends shallow containers for prompt cooling, with refrigerated leftovers eaten within two to three days. Follow the card’s temperature and storage limits, and freeze portions you will not use in that window.

Reheat only the portion you intend to eat. Stir while bringing the soup to a rolling boil and check its temperature with a food thermometer. A splash of water can loosen a chilled portion if needed. Pack any bread separately so it stays dry until lunch.

Storage & reheating

Refrigerate promptly in shallow containers within 2 hours. Keep at 4°C / 40°F or below for up to 3 days. Reheat only the portion needed, stirring to a rolling boil and 74°C / 165°F throughout; discard uneaten reheated soup.

Substitutions

Use cannellini or another plain cooked white bean, measuring after draining. Brand and sodium differences change the estimates.
Fresh lemon juice can be replaced by plain bottled lemon juice; check the label.

Cooking notes

Do not replace cooked beans with dry beans; this method does not include dry-bean soaking or cooking.
Larger batches need a wider pot and longer heating time. Instruction amounts refer to the original four portions.

Contains: celery. Check the labels of your ingredients.

Ingredient	USD	CAD
cooked white beans, drained and rinsed	$1.74	$2.22
potatoes, scrubbed and cut into 1.5 cm cubes	$0.87	$0.91
carrots, scrubbed and finely diced	$0.37	$0.26
celery, washed and finely diced	$0.34	$0.33
onion, peeled and finely diced	$0.25	$0.22
garlic, peeled and minced	$0.11	$0.05
olive oil	$0.18	$0.16
dried rosemary, crushed	$0.15	$0.05
water	$0.00	$0.00
fine salt	$0.01	$0.01
ground black pepper	$0.02	$0.01
lemon juice	$0.07	$0.09
fresh parsley, washed and chopped	$0.27	$0.49
Recipe total	$4.38	$4.82
Per serving	$1.09	$1.20

Rosemary potato and white bean soup

Thicken the soup with the beans already in it

Keep potato pieces small and add lemon last

Pack four lunches without chilling a deep pot