Recipe By Martha Nelson
Published Apr 4th
Meal Prep Soup Base
Prep 15m Cook 3h Additional - Ready In 3h 15m
Servings 5 servings Calories 129.2

I use this basic recipe as a base for Meal Prep Sunday: I make a large batch and eat it for lunch over the week. I add different spices to individual cups to vary the day’s flavor. Ground chipotle or curry for heat, ginger or fresh herbs for aroma, etc.

Recipe Ingredients

  • 1 (14 ounce) can cannellini beans
  • 1 (14 ounce) can diced tomatoes
  • 2 medium onions, chopped
  • 3 carrots, peeled and chopped
  • 1 cup frozen chopped spinach
  • 3 stalks celery, chopped
  • 1 tablespoon salt
  • 1 tablespoon bouquet garni
  • 3 bay leaves
  • water to cover

Cooking Directions

  1. 1 Assemble cannellini beans, tomatoes, onions, carrots, spinach, celery, salt, bouquet garni, and bay leaves in a slow cooker
  2. 2 Pour in enough water to cover
  3. 3 Cook on Low or High until carrots are tender and flavors meld, at least 3 hours
  4. 4 Serve immediately or cool to room temperature
  5. 5 Ladle portions into reusable containers and refrigerate.

Nutrition Facts

  • Calories 129.2
  • Carbohydrate 24.6 g
  • Fat 0.7 g
  • Fiber 7.5 g
  • Protein 6 g
  • Saturated Fat 0.1 g
  • Sodium 1764.8 mg
  • Sugar 6.5 g

Chef's Notes

Feel free to substitute bouquet garni with any dried herbs you prefer; Other optional ingredients you can use are 1 cup dried green lentils or 2 medium potatoes, diced. Add more water if using lentils.


  1. Way too much salt. The recipe should have called for 1 teaspoon of salt.
  2. Great overall soup base! The best part is adding different spices for every day of the week to change up the flavor profile. If you want noodles in your soup, break them up small enough that they "cook" in the time it takes to reheat the soup. I also recommend using veg or chicken broth - Read more ...
  3. Great base soup! I used lentils, Italian Seasoning, and about 6 cups of water. I accidentally let it run 4 hours on high, but it was fine.