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Last updated on June 29th, 2022 at 03:18 pm
This healthy bean soup is ready in 20 minutes! It will warm your body and soul. An easy vegan soup that is high-fiber and gluten-free. And super delicious.
20-Minute Vegan Bean Soup
So I took the pictures for this soup at 3:46 pm, which is the time the sun goes down currently. Ha. So yes, these pics are shot in the dark and I added some extra (a lot) of exposure there.
I came home freezing after 2-3 hours outside and feeling like I’m getting a cold any minute. But instead of getting the pills they recommend on the TV (do I sound like I live in the 50’s?), I decided to make a soup and lots of tea and then get really warm. This has worked for me, for years now. Whenever you’re feeling like you’ll get a cold – get warm. That’s all I can say.
I rolled up my frozen sleeves and made this soup in around 20 minutes, using 2 cups of canned white beans, because I don’t possess the ability to cook dry beans. Always ends bad when I do that. I’m stuck there stirring the pot for 2 hours and then farty pants. Plus, imagine if I actually cooked for 2 hours, this recipe right here – wouldn’t exist. And I’d probably have a cold right now.
Thankfully, this soup was born and it’s warming, quick, so comforting and I had the whole thing that same evening. I think it made 4 bowls. Don’t judge me. In my defense, I probably burned lots of calories freezing.
As for additions – I decided to top my soup with some avocado chunks and of course ate white bread, because I just had to that day. If you don’t feel white bread – don’t eat it. Moral of the highly exciting story: I got really warm and felt a lot better the next day. So yeah – if you’re getting a cold, stop it with this soup!
Prep Time 3 minutes
Cook Time 17 minutes
Total Time 20 minutes
Ingredients
- 2 cups white beans, canned
- 2 1/2 cups vegetable stock or water
- 2 Tbsp tomato puree
- 1 tsp chili flakes (optional)
- 1/2 tsp cumin
- 1 onion, medium-sized
- 1 garlic clove
- 1 carrot (optional)
- 1 Tbsp mint or 1/4 cup fresh mint leaves
- 1 Tbsp paprika (not hot)
- 1 Tbsp olive oil
Optional
Instructions
- Chop onions and carrot if using, mince garlic. Rinse and drain the canned beans (it took me one large can to make this whole soup).
- In a smaller cooking pot, at medium-high heat sauté the onion, garlic in olive oil. After 2 minutes, add the spices (chili flakes, cumin, paprika). Stir until onions are covered with the spices. Add beans, tomato puree, stock or water and mint. If you prefer carrots softer - add now, if not, add at the end or don't add at all.
- Cover and cook at medium heat until the soup starts boiling. Reduce the heat a little. Have a taste and add salt & pepper if needed. Take the lid off and let the cook for 10 minutes until it becomes thicker.
- Enjoy like this, or serve with some avocado, bread - whatever you like!
Notes
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Nutrition Information:
Yield:
4 Serving Size:
1
Amount Per Serving: Calories: 327Total Fat: 12gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 0mgSodium: 917mgCarbohydrates: 46gFiber: 12gSugar: 6gProtein: 12g
These numbers are only estimates.
I hope you enjoy this bean soup if you try it! I really loved it, and it’s something I make and eat quite often, when I have cans of white beans at home.
This soup recipe was originally published in December 2018. The post was updated in November 2019.
You Might Also Like:
- 30-Minute Healthy Soups Perfect For Fall And Winter
- Healthy Broccoli and Lentil Soup Recipe
- Red Lentil And Bulgur Soup
FAQs
Garlic and onions will bolster the taste of bean soup. Be sure to take a portion of the beans and mash or purée them for extra texture. Aromatics like celery or carrot will add more complex flavor notes. Despite being expensive, both mushrooms and Parmesan cheese will add some real umami (i.e., mouth feel) to the soup.
Is bean soup good for you? ›
They're a great of plant-based protein, fiber, iron and antioxidants. Eating beans on a regular basis can help in maintaining a healthy weight, reducing the risk of chronic diseases and supporting your gut health. Soups is an easy and delicious way to enjoy these health benefits of beans.
How to add flavor to bean soup? ›
These include leafy greens sauteed in olive oil with lots of garlic; Sweet Pepper and Onion Confit (see recipe); sauteed wild mushrooms; or some leftover braised meat that's been shredded and warmed. Even easier is a drizzle of fine olive oil and shavings of aged cheese, such as Parmigiano-Reggiano or Spanish Manchego.
How to use dried beans in soup? ›
Let's get this straight: You do not have to soak dry beans for soups and stews. Dried beans are just as easy to cook as canned; they just take more time. Simply toss them into the pot with lots of vegetables and seasonings, cover with water or stock, and let them simmer away on their own while you go about your day.
What thickens bean soup? ›
The most obvious being a slurry — or a combination of the broth and flour (or starch). Other options for thickening a soup include blending some of the cooked soup vegetables and adding them back in; throwing in some bread; or adding in a beurre manié — aka the “reverse roux” — made from flour mixed with butter.
What does adding vinegar to soup do? ›
It may sound a bit strange and unusual for some, but vinegar is a common ingredient in some soup recipes, and there is a good reason for it. If you think about it, vinegar is really a flavor-enhancer (umami). That's why it is so often used in cooking, sauces, and salad dressings. The same is true with soups.
How do you get the most flavor out of beans? ›
Bump up the flavor with tomato paste
Remember your old friend tomato paste? It's great to add into beans. Throw in a dollop or two to the aromatics once they've cooked, and sauté in the hot fat for a minute or two, just to cook out the tinny flavor. Harissa paste also works nicely for this.
Why do you put baking soda in bean soup? ›
Baking soda creates an alkaline environment which reduces soaking and cooking time and preserves the beans' skin. As a result, the old bean's color comes to life, keeping them vibrant instead of dull. Compared to the grainy texture offered by old beans, baking soda beans can yield a creamy and smooth texture.
What can I add to my soup to make it more flavorful? ›
You can also go with more heat and spices. "Ground paprika, turmeric, nutmeg, ground ginger, and other powdered spices add a touch of color and spiciness to broths," she says. As a general rule, use fresh herbs at or near the end of cooking and dried herbs and spices early on.
Is 15 bean soup good for you? ›
15 BEAN SOUP® is low in fat, high in fiber, kosher, and easily feeds your family for under $1.00 per serving. Great for stove top, slow cooker, or pressure cooker.
The bottom line: If you're going to substitute canned beans for dried in soup, make sure you simmer them for 30 minutes so they have enough time to take on the flavor of the other ingredients.
Do you put baking soda in soup beans? ›
If beans make you uncomfortably gassy, sprinkle a little baking soda into their soaking water. It will reduce the volume of gas produced by the legumes, plus, they will cook quicker. If you're even shorter on time, you may want to try some of our favorite recipes to make with a can of black beans.
How do you fix flavorless beans? ›
Always Add Aromatics to the Pot
It may sound too basic to be true, but aside from salt, there is no more drastic way to improve the flavor of your dried beans than to cook them with flavor-enhancing vegetables and fragrant, woodsy herbs.
How do you fix bland beans? ›
The Bean Institute recommends cooking beans with aromatics to get the most flavor out of them. They advise adding onion, garlic, and fresh herbs like rosemary, thyme, or bay leaf. Love and Lemons also suggests adding kombu (dried seaweed), as it can help the beans become more digestible.
How do you fix flavorless soup? ›
Perk up a Bland Soup With Simple Pantry Staples
Add a splash of vinegar (any kind!), or a squeeze of citrus. Chances are, you could use a little more salt. Go ahead—it's ok.
How can I add flavor to tasteless soup? ›
Add acidic ingredients.
Foods that have a great deal of acidity, like lemon juice, vinegar, white wine, and tomato puree, can help liven up the flavor of bland-tasting bone and other broths. "The acidity of these ingredients works to complement and enhance the broth's flavors, not mask it.
