How to eat more fiber without getting bloated

Ingredients

• 4 large Carrots (peeled and cut into 1‑inch pieces)
• 2 tablespoons Olive Oil (extra‑virgin recommended)
• 1 teaspoon Salt (kosher or sea salt)
• ½ teaspoon Black Pepper (freshly ground)
• 1 medium Onion (diced)
• 2 cloves Garlic (minced)
• 4 cups Vegetable Broth (low‑sodium)
• 1 can Canned White Beans (15 oz, drained and rinsed)
• 1 teaspoon Fresh Thyme (optional, chopped)
• 1 tablespoon Lemon Juice (freshly squeezed, adds brightness)

Instructions

1. Preheat Oven

   Set the oven to 425°F (220°C) and let it fully preheat while you prepare the carrots.

   Time: PT5M

   Temperature: 425°F

2. Season and Roast Carrots

   Toss the carrot pieces with olive oil, ½ tsp salt, and ¼ tsp black pepper on a baking sheet. Spread in a single layer and roast for 20‑25 minutes, turning halfway, until tender and lightly browned.

   Time: PT25M

   Temperature: 425°F

3. Sauté Aromatics

   While carrots roast, heat 1 tsp olive oil in a large saucepan over medium heat. Add diced onion and sauté 5 minutes until translucent. Add minced garlic and cook another 30 seconds.

   Time: PT6M

4. Combine Ingredients

   Add the roasted carrots, vegetable broth, and drained white beans to the saucepan. Bring to a gentle boil, then reduce to a simmer.

   Time: PT3M

5. Blend Soup

   Using an immersion blender, puree the soup until smooth (or leave a few chunks for texture). If using a stand blender, blend in batches, then return to the pot.

   Time: PT5M

6. Season Final Touches

   Stir in the remaining ½ tsp salt, ¼ tsp black pepper, fresh thyme, and lemon juice. Taste and adjust seasoning as needed.

   Time: PT2M

7. Serve

   Ladle the soup into bowls. Optionally garnish with a drizzle of olive oil or extra thyme.

   Time: PT2M

Nutrition Facts

Calories

210

Protein

9 g

Carbohydrates

32 g

Fat

5 g

Fiber

10 g