Soup Recipes

Bean Soup Vegan Recipe

Bean soup is a timeless classic that can be enjoyed year-round, whether you’re looking for a hearty meal to warm you up during the colder months or something nutritious and filling for any time of year. A bowl of bean soup is more than just comfort food-it’s a powerful meal that can be made from scratch, packed with nutrients, and is incredibly versatile, making it ideal for a variety of diets, including a vegan one.

The beauty of bean soup lies in its simplicity. You don’t need fancy ingredients or advanced cooking techniques to create a dish that’s both delicious and nutritious. With just a handful of pantry staples and a little creativity, you can make a satisfying bowl of vegan bean soup that will leave you full and happy. This particular recipe is straightforward but full of flavor, offering a rich, velvety texture thanks to the natural starches in the beans.

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Bean Soup Vegan Recipe

This vegan bean soup is a nutritious and hearty dish that’s perfect for any occasion. With its vibrant mix of vegetables, aromatic herbs, and protein-packed beans, it’s as nourishing as it is satisfying. It’s easy to make and, best of all, it’s naturally vegan and full of flavor. Whether you’re trying to incorporate more plant-based meals into your diet or just looking for a healthy, budget-friendly option, this soup will tick all the boxes.

Ingredients Needed

To make this delicious vegan bean soup, you’ll need:

  • Beans: The heart and soul of the soup. You can use any variety you prefer, such as kidney beans, cannellini beans, black beans, or navy beans. You can also mix different types for a more complex flavor profile.
  • Olive oil: A healthy fat to sauté your vegetables and provide a rich base for the soup.
  • Onion: One large onion, chopped. It adds depth and sweetness when sautéed.
  • Garlic: Three cloves, minced. Garlic is key to providing a fragrant base and amplifying the soup’s overall flavor.
  • Carrots: Two medium carrots, peeled and diced. Carrots contribute a natural sweetness and a vibrant color to the soup.
  • Celery: Two stalks, chopped. Celery brings crunch and an earthy undertone to the soup.
  • Tomatoes: One can of diced tomatoes (about 14 oz) or fresh tomatoes, chopped. They add a tangy, slightly acidic contrast to balance the richness of the beans.
  • Vegetable broth: Around 6 cups. This is the liquid base of your soup. Choose a low-sodium vegetable broth for better control over salt levels.
  • Bay leaves: Two dried leaves. Bay leaves add a subtle, herbal flavor that melds beautifully with the soup.
  • Spices: A teaspoon of cumin and smoked paprika. These spices provide warmth and depth. If you like heat, you can also add red pepper flakes.
  • Fresh spinach or kale: A few handfuls of greens to add some color and nutrients at the end of the cooking process.
  • Salt and pepper: To taste. Essential for seasoning the soup to perfection.

Cooking Instructions

Making this soup is easy and straightforward. Here’s a step-by-step guide to making the perfect pot of vegan bean soup:

  1. Prepare The Ingredients

    • Rinse and drain your beans (if using canned) or soak them overnight if using dried beans.
    • Chop the onion, garlic, carrots, celery, and tomatoes.
    • Set the vegetable broth, bay leaves, spices, and greens aside for later.

  2. Sauté The Vegetables

    • In a large pot, heat about 2 tablespoons of olive oil over medium heat.
    • Add the chopped onions, carrots, and celery. Sauté for about 5-7 minutes, stirring occasionally, until the vegetables have softened and the onions become translucent.
    • Add the garlic and sauté for another minute, until fragrant.

  3. Add The Tomatoes And Spices

    • Stir in the diced tomatoes, cumin, smoked paprika, bay leaves, and a pinch of salt and pepper.
    • Let the tomatoes cook for a few minutes, allowing their juices to release and create a fragrant base.

  4. Simmer With Beans And Broth

    • Add the beans and vegetable broth to the pot. Bring the mixture to a boil.
    • Once boiling, reduce the heat to low and let the soup simmer for 25-30 minutes, stirring occasionally. The soup will thicken as the beans break down slightly, creating a hearty texture.

  5. Add Greens

    • About 5 minutes before serving, stir in the spinach or kale. Let them wilt into the soup, adding a fresh, vibrant green element.

  6. Adjust Seasonings

    • Taste the soup and adjust the seasoning as needed, adding more salt, pepper, or spices. If you like it spicy, feel free to add more red pepper flakes.

  7. Serve And Enjoy

    • Serve the soup hot with some crusty bread on the side. It also pairs well with a sprinkle of nutritional yeast for a cheesy flavor or a drizzle of olive oil for richness.

Ingredient Insights

  • Beans: Beans are not only a great source of plant-based protein, but they’re also packed with fiber, which promotes digestive health and keeps you feeling full longer. Different beans offer slightly different flavors and textures. For instance, cannellini beans are creamy and mild, while black beans have a firmer texture and a slightly earthy taste.
  • Olive Oil: It’s a heart-healthy fat that provides essential fatty acids and antioxidants. Sautéing your vegetables in olive oil also gives the soup a smoother texture and richer flavor.
  • Vegetable Broth: A flavorful broth is the backbone of any great soup. Opting for vegetable broth adds a savory umami profile without any animal products. Make sure to choose low-sodium options, or you can make your own to control the seasoning.
  • Tomatoes: Aside from their tangy flavor, tomatoes are rich in lycopene, a powerful antioxidant that promotes heart health and may protect against certain types of cancer.

Expert Tips

  • Soaking Dried Beans: If you’re using dried beans, make sure to soak them overnight in plenty of water to reduce cooking time and improve digestibility. If you’re short on time, a quick soak method works too: Boil the beans for 2 minutes, then let them sit covered for an hour before draining and cooking.
  • Layering Flavors: For a more robust flavor, you can add a splash of balsamic vinegar or lemon juice toward the end of cooking. This will give the soup a nice tangy finish that complements the earthy beans and vegetables.
  • Blending for Creaminess: If you prefer a creamier soup, blend half of the soup in a blender or use an immersion blender right in the pot. This will create a smoother, more velvety texture while still keeping some whole beans for bite.
  • Make Ahead: This soup actually tastes even better the next day, as the flavors have more time to meld together. It’s a great make-ahead meal for meal prep or for a busy week.

Recipe Variations

  1. Spicy Bean Soup: Add diced jalapeños or chili peppers for an extra kick. You can also increase the amount of red pepper flakes or cayenne pepper for heat.
  2. Smoky Bean Soup: For an even smokier flavor, try adding smoked paprika and chipotle peppers in adobo sauce. The smokiness pairs wonderfully with the beans.
  3. Creamy Bean Soup: Blend a portion of the soup and add coconut milk or cashew cream to create a rich, creamy version without the need for dairy.
  4. Lemon Bean Soup: Squeeze some fresh lemon juice into the soup before serving for a bright, zesty finish that will elevate the flavor.

Final Words

This vegan bean soup is more than just a simple meal-it’s a celebration of whole, plant-based ingredients that come together in one hearty, satisfying dish. It’s easy to make, versatile, and absolutely delicious. Whether you’re a seasoned vegan or simply looking to incorporate more plant-based meals into your diet, this soup is a winner.

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