Recipe: Bean And Mushroom Soup With Arugula

Beans are high in dietary fiber that keeps us feeling fuller longer, prevents blood sugar from rising, and can help to lower certain forms of cholesterol. As the basis of a soup – especially combined with meaty mushrooms – they make for a satiating and healthful meal!

This soup comes together in a matter of minutes (about 20, to be exact!), and is loaded with nutrients (from the beans and mushrooms mentioned above) as well as sun-dried tomatoes, and topped with a handful or arugula. Arugula is rich in vitamin K, which aids in maintaining strong bones while potentially reducing joint pain, so feel free to pile it on!

Bean and Mushroom Soup with Arugula (Serves 4)


  • 2 tablespoons olive oil
  • 1 8-ounce package cremini mushrooms, thinly sliced
  • 2 garlic cloves, minced
  • ¼ cup chopped sun dried tomatoes
  • 1, 14-15-ounce can white beans, such as Cannellini, Navy, or Great Northern varieties
  • 4 cups low-sodium vegetable stock
  • Salt and pepper to taste
  • Baby arugula
  • Lemon juice


  1. Place the olive oil in a large pot, or dutch oven, set over medium-high heat.
  2. Add the mushrooms to the pot, and cook, stirring occasionally, until lightly browned, and all of the water (from the mushrooms) has evaporated.
  3. Add the garlic and sun dried tomatoes to the pot, and cook for an additional minute.
  4. Pour the stock in the pot and bring to a boil.
  5. Reduce the heat to medium, and add the beans to the mixture. Simmer for approximately 15 minutes.
  6. Serve the soup with a small handful of arugula, and a squeeze of lemon juice, if desired.

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