WEGMANS ORGANIC 14 BEAN SOUP MIX earns a FoodScore of 69/100 (Good), primarily driven by its **high fiber and protein content** from a diverse blend of legumes.
FoodScore: 69/100 (Good) for its nutrient density.
Excellent source of fiber, providing 25.71g per 100g.
Contains 0g added sugar and 0mg sodium, aligning with dietary guidelines.
NOVA class 3 (processed) indicates a simple mix of whole ingredients.
A convenient base for a balanced meal when combined with vegetables and lean protein.
Scores +23 points above the prepared category average (46/100 across 1958 foods).
Fiber
25.71g
92% of Daily Value
Protein
22.91g
46% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
+
What it brings to the table
Fiber (25.7g)+12
Protein (22.9g)+10
Micronutrients (Iron)+2
−
What holds it back
Processed (NOVA 3)-5
Why it scores 69
WEGMANS ORGANIC 14 BEAN SOUP MIX achieves a FoodScore of 69/100, placing it in the 'Good' category. This score is significantly boosted by its impressive fiber content, providing 25.71g per 100g, which is well above the daily recommended intake. The product also contributes a substantial 22.91g of protein per 100g, supporting satiety and muscle health. Micronutrient contributions, particularly iron at 4.11mg (23% DV), further enhance its nutritional profile. Notably, this mix contains 0g of added sugar and 0mg of sodium, which are positive attributes for managing intake of these components. The 'processed' NOVA class 3 designation reflects that it's a simple combination of whole ingredients like organic dark red kidney beans and organic garbanzo beans, rather than a highly engineered food. Compared to a home-cooked version using whole ingredients, this product offers similar nutritional benefits without the need for individual ingredient sourcing, making it a convenient option.
Health benefits
What the nutrients in wegmans organic 14 bean soup mix actually do for you, grounded in established dietary science.
Excellent Source of Dietary Fiber
This bean soup mix is an excellent source of dietary fiber, providing 25.71g per 100g. The diverse blend of legumes, including organic green split peas and organic hulled red lentils, contributes both soluble and insoluble fiber. Adequate fiber intake is important for digestive regularity and can contribute to feelings of fullness, which may support weight management by reducing overall calorie intake. Incorporating high-fiber foods like this can help meet daily fiber recommendations.
Rich in Plant-Based Protein
WEGMANS ORGANIC 14 BEAN SOUP MIX is a significant source of plant-based protein, offering 22.91g per 100g. The combination of various beans and lentils provides a broad spectrum of amino acids. This makes it a valuable component for individuals seeking to increase their protein intake, especially those following vegetarian or vegan diets. Protein is essential for muscle repair, immune function, and the production of enzymes and hormones, contributing to overall bodily function.
Good Source of Iron
This product provides a good source of iron, with 4.11mg per 100g, contributing 23% of the Daily Value. Iron is a crucial mineral involved in oxygen transport throughout the body and energy metabolism. Including iron-rich plant foods like this bean mix can help prevent iron deficiency, particularly for those who do not consume red meat. The presence of various legumes, such as organic black turtle beans, naturally contributes to this iron content.
WEGMANS ORGANIC 14 BEAN SOUP MIX earns a FoodScore of 69/100 (Good), primarily driven by its high fiber and protein content from a diverse blend of legumes.
How to eat it
WEGMANS ORGANIC 14 BEAN SOUP MIX is typically prepared by simmering the dried beans with water or broth until tender. It serves as a versatile base for hearty soups and stews, often consumed as a main meal or a substantial side dish. A common portion is about 1 cup of the prepared soup.
To enhance the nutritional profile, prepare the soup with a low-sodium vegetable broth and add plenty of fresh or frozen vegetables like carrots, celery, and spinach.
Consider adding a lean protein source such as chicken breast or firm tofu to the prepared soup to create a more complete and balanced meal.
For a flavor boost and to aid iron absorption, include a source of Vitamin C, such as a squeeze of lemon juice or diced tomatoes, after cooking the organic pinto beans.
Prepare a large batch and portion it into individual servings for convenient, nutrient-dense meals throughout the week.
Serve with a small side of whole-grain bread to add complex carbohydrates and additional fiber to your meal.
Things to keep in mind
This product is a simple mix of dried legumes and does not contain common allergens like milk, soy, wheat, tree nuts, peanuts, or egg. It is also free from added sugar, sodium, and artificial additives. Individuals with gastrointestinal sensitivities to certain types of beans or lentils, such as those with Irritable Bowel Syndrome (IBS), might experience discomfort due to the high fiber content or specific oligosaccharides present in legumes like organic garbanzo beans. It is advisable for such individuals to introduce the soup mix gradually and in smaller portions to assess tolerance. Otherwise, this product is generally well-tolerated and poses few specific cautions.
Yes, WEGMANS ORGANIC 14 BEAN SOUP MIX is considered healthy due to its high fiber and protein content, and the absence of added sugar or sodium. It provides essential micronutrients like iron. The product's simple ingredient list of various organic beans and lentils supports a nutrient-dense diet.
How does WEGMANS ORGANIC 14 BEAN SOUP MIX compare to other bean soup mixes?
Compared to many other prepared bean soup mixes, WEGMANS ORGANIC 14 BEAN SOUP MIX stands out for its lack of added sodium and preservatives. For example, some brands like Goya or Bob's Red Mill may offer similar bean varieties but might include seasoning packets with higher sodium levels. This product allows for greater control over added seasonings.
Does this soup mix contain all 14 beans listed?
The ingredient list specifies "ORGANIC DARK RED KIDNEY BEANS, ORGANIC GARBANZO BEANS, ORGANIC BLACK TURTLE BEANS, ORGANIC GREAT NORTHERN BEANS, ORGANIC BABY WHITE LIMA BEANS, ORGANIC MUNG BEANS, ORGANIC NAVY BEANS, ORGANIC PINTO BEANS, ORGANIC FRENCH GREEN LENTILS, ORGANIC BLACK EYED PEAS, ORGANIC GREEN SPLIT PEAS, ORGANIC YELLOW SPLIT PEAS, ORGANIC GREEN LENTILS, ORGANIC HULLED RED LENTILS, AND/OR ORGANIC WHOLE GREEN PEAS." This indicates that the mix contains a blend of these 14 or more types of legumes, ensuring a diverse nutritional profile.
What is a recommended portion size for this soup mix?
The declared serving size for the dry mix is 3 Tbsp. However, once prepared into soup, a more typical and satisfying portion for a meal would be approximately 1 to 1.5 cups of the cooked soup. This amount would provide a substantial contribution of fiber and protein to your meal.
Can I prepare this soup mix in a slow cooker?
Yes, this bean soup mix is well-suited for slow cooker preparation. Soaking the beans overnight is often recommended to reduce cooking time and improve digestibility, though it's not strictly necessary for all slow cooker recipes. Follow specific slow cooker instructions for bean soups to ensure the beans are fully cooked and tender.