Soup is one of those universal comfort foods that can be customized in endless ways, depending on the ingredients at hand and the preferences of the person cooking it. One soup that stands out not only for its rich, hearty flavor but also for its nutritional benefits is 32 Bean Soup. This dish brings together an incredible variety of beans and vegetables, making it a powerhouse of nutrients, textures, and flavors. Whether you’re seeking a warming meal for a chilly evening or want to add more plant-based options to your diet, this 32 Bean Soup is a perfect choice.
The beauty of this soup lies in its simplicity while still offering a complex flavor profile. Each spoonful is filled with a hearty mix of beans that cook down to a deliciously thick and rich broth. And because beans are loaded with protein, fiber, and essential vitamins and minerals, this soup becomes a filling, nourishing option for any meal. Whether you’re a long-time vegetarian or just looking to try something new, this soup has something for everyone.
32 Bean Soup Recipe
The best part about this recipe is that it’s forgiving, so you can adapt it to whatever you have in your pantry. While we will go over the standard ingredients, the real fun comes from how you can mix and match the beans and seasonings. So, let’s dive in!
Ingredients Needed
For the 32 Bean Soup, you will need:
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Beans: This is the heart of the soup. The base consists of a mixture of 32 different beans, lentils, and peas. Typically, this includes:
- Black beans
- Kidney beans
- Pinto beans
- Navy beans
- Great Northern beans
- Garbanzo beans (chickpeas)
- Lentils (green, brown, or red)
- Split peas
- Adzuki beans
- Butter beans
- And several others-don’t be afraid to explore different varieties!
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Vegetables: Adding in vegetables gives the soup its texture and flavor depth. You’ll need:
- 1 large onion, diced
- 3 carrots, chopped
- 3 celery stalks, chopped
- 4 cloves garlic, minced
- 2-3 tomatoes, diced (or you can use canned diced tomatoes)
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Broth & Liquids: To create the soup’s base, a combination of vegetable broth and water works wonders.
- 8 cups vegetable broth (or chicken broth if you prefer)
- 4 cups water
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Herbs & Seasonings
- 2 bay leaves
- 1 tablespoon dried thyme
- 1 tablespoon ground cumin
- 1 tablespoon smoked paprika (for a smoky touch)
- Salt and pepper to taste
- 1 teaspoon red pepper flakes (optional for some heat)
- Olive oil: For sautéing the vegetables at the beginning.
- Lemon: For a fresh burst of acidity at the end (optional but highly recommended).
Cooking Instructions
- Prepare the Beans: Since you’re using a mixture of different beans, it’s a good idea to soak them overnight to ensure they cook evenly and don’t cause any digestive discomfort. If you’re short on time, you can do a quick soak by bringing the beans to a boil in a large pot, letting them sit for about 5 minutes, and then draining and rinsing.
- Sauté Vegetables: In a large soup pot, heat 2 tablespoons of olive oil over medium heat. Add the diced onion, chopped carrots, and celery, and sauté for about 5 minutes until they begin to soften and the onion turns translucent.
- Add Garlic and Seasonings: Stir in the garlic, thyme, smoked paprika, cumin, and red pepper flakes. Let the spices cook for a minute until fragrant.
- Combine the Beans and Broth: Add the pre-soaked beans, diced tomatoes, bay leaves, vegetable broth, and water to the pot. Bring everything to a boil, then reduce the heat to low. Let it simmer for 1.5 to 2 hours, or until the beans are tender and the soup has thickened to your liking. You may need to add extra water if the soup gets too thick.
- Finishing Touches: Once the beans are cooked, taste the soup and adjust the seasoning with salt, pepper, and more spices if necessary. Remove the bay leaves. For an added zing, squeeze some fresh lemon juice into the soup right before serving.
- Serve & Enjoy: Serve your 32 Bean Soup with a warm slice of crusty bread or a side salad. This soup also freezes wonderfully, so make a big batch to enjoy later!
Ingredient Insights
Each ingredient in this soup brings something unique to the table, and understanding their nutritional profiles and flavors can help you appreciate the soup even more. Here’s a breakdown:
- Beans: They are an excellent source of plant-based protein, fiber, iron, and magnesium. This mix of beans not only provides a variety of textures but also a spectrum of nutrients that support heart health, digestive health, and blood sugar regulation.
- Vegetables (Carrots, Celery, Onion, Garlic): These veggies bring a mild sweetness and earthiness to the soup. Carrots are rich in beta-carotene (vitamin A), while celery adds a crunchy texture and anti-inflammatory benefits. Garlic offers antioxidants and has been linked to improved immunity.
- Broth: Using vegetable broth enhances the depth of flavor without making the soup overly rich. If you use a high-quality broth, you’ll notice a big difference in taste. Bone broth is also an option if you prefer a meaty base.
- Tomatoes: The tomatoes add a slight acidity and sweetness that balances out the richness of the beans, while also providing vitamin C and lycopene, a potent antioxidant.
Expert Tips
- Soak the Beans Properly: If you don’t soak the beans overnight, they could take much longer to cook. The soaking process helps reduce cooking time and makes them more digestible.
- Add Some Greens: If you want to boost the nutritional value of this soup even more, stir in some spinach, kale, or Swiss chard towards the end of the cooking process. Greens are packed with vitamins and minerals like vitamin K, calcium, and iron.
- Use a Slow Cooker or Instant Pot: If you don’t want to watch over the soup on the stove, you can use a slow cooker or Instant Pot. For a slow cooker, just add everything in and cook on low for 6-8 hours. For an Instant Pot, cook on high pressure for about 35-40 minutes and let the pressure release naturally.
- Spice it Up: If you love a bit of heat, experiment with different spices like chili powder, cayenne pepper, or chipotle powder for a smoky, spicy kick.
- Thicken the Soup: If you prefer a thicker consistency, you can use an immersion blender to puree part of the soup, or simply mash some of the beans against the side of the pot with a spoon to release their starch.
Recipe Variations
One of the joys of making 32 Bean Soup is the flexibility. Here are a few ways to change things up:
- Add Meat: If you’re not vegetarian, you can add smoked sausage, turkey, or ham to give the soup a meaty flavor. Brown the meat in the pot before adding the vegetables and beans.
- Make it Vegan: If you want to keep this dish fully plant-based, simply ensure the broth is vegetable-based and leave out any animal products.
- Add Grains: For an even heartier version, consider adding grains like quinoa, farro, or barley. These add additional texture and protein to the soup.
- Spicy Southwest Twist: Throw in some corn, black beans, and a dash of lime juice for a more Tex-Mex flair. Adding cilantro or avocado as a garnish will complete the transformation.
Final Words
32 Bean Soup is more than just a meal; it’s an experience. The variety of beans and vegetables creates a comforting and hearty dish that satisfies both the body and the soul. Whether you’re serving it on a chilly day, as part of a meal prep plan, or as a nourishing lunch, this soup will always hit the spot.