Vegan Smoky White Bean Soup with Garlic and Herbs

The Vegan Smoky White Bean Soup with Garlic and Herbs is a comforting meal. This dish has 9 grams of fiber and 260 calories per serving. Takes 45 minutes to prepare this dish. We made this soup with olive oil, onion, carrots, celery stalks, garlic, seasoning, white beans, vegetable broth, tomatoes, bay leaf, herbs, lemon juice, and nutritional yeast. The ingredients included in this dish do not contain gluten or nuts. We may pair this dish with cucumber tomato salad, garlic roasted potatoes, rosemary garlic bread, brown rice, or parsley. Include this Vegan Smoky White Bean Soup with Garlic and Herbs in the container and store for four days.

STATS:

• Total Time: 45 minutes
• Cuisine: Mediterranean
• Diet: Vegan
• Cooking Time: 30 minutes
• Serving: 6
• Course: Main
• Preparation Time: 15 minutes
• Serving Size: 1½ cups
• Calories: 260 kcal

EQUIPMENT:

• Large soup pot
• Cutting board
• Measuring spoons
• Knife
• Measuring cups
• Ladle
• Can opener
• Wooden spoon

INGREDIENTS:

• One tbsp olive oil
• 2 medium diced carrots
• One medium diced yellow onion
• 2 diced celery stalks
• 1 tsp dried thyme
• One cup diced tomatoes
• 5 minced garlic cloves
• Half tsp ground black pepper
• 2 cups chopped kale
• Half tsp dried rosemary
• 1 tbsp lemon juice
• Quarter tsp red pepper flakes
• 4 cups cooked white beans
• One tsp salt
• 2 tsp smoked paprika
• 4 cups low-sodium vegetable broth
• One bay leaf
• 2 tbsp chopped parsley
• One tbsp nutritional yeast

INGREDIENT NOTES:

OLIVE OIL:

• We use olive oil to cook the vegetables and make them soft. Olive oil gives flavor to the garlic and spices in the soup. Include avocado oil as a replacement.

YELLOW ONION:

• We use onion to make the savory base of the soup. It gets soft and sweet when we cook it slowly. Onion complements the smoked paprika and earthy beans. Shallots are good to use as a substitute.

CARROTS:

• They give a natural sweet taste and a soft texture in the soup. Carrots complement the savory beans, garlic, herbs, and smoked paprika. You may use diced sweet potato as an alternative.

WHITE BEANS:

• These beans make the creamy & satisfying soup. They give vegan protein and fiber to the dish. Include navy beans if you are not using white beans.

LOW-SODIUM VEGETABLE BROTH:

• It makes the liquid base of the soup and adds a savory taste. You may use homemade vegetable stock as another idea.

INSTRUCTIONS:

1. First, dice the carrot, onion, and celery, then mince the garlic.
2. Warm olive oil in the pot over medium heat and cook the prepared vegetables for 7 minutes.
3. Add rosemary, smoked paprika, black pepper, thyme, minced garlic, and red pepper flakes, then stir for one minute.
4. Stir in the white beans, vegetable broth, diced tomatoes, bay leaf, and salt.
5. Boil the soup gently, then simmer at low heat for twenty minutes.
6. Take out the bay leaf and then blend some of the soup to make it creamy.
7. Include chopped kale and cook for 5 minutes, then remove the pot from the flame.
8. Add lemon juice, parsley, nutritional yeast, and adjust the seasoning.
9. Lastly, ladle the soup into bowls and include fresh parsley on top.

SERVING SUGGESTIONS:

BREAD:

• Garlic Herb Toast
• Whole-Grain Crusty Bread
• Vegan Sourdough Toast
• Rosemary Garlic Bread

SALAD:

• Simple Green Salad
• Cucumber Tomato Salad
• Lemon Arugula Salad
• Mediterranean Chickpea Salad

VEGETABLE SIDE:

• Roasted Brussels Sprouts
• Roasted Carrots
• Lemon Herb Cauliflower
• Garlic Roasted Potatoes

GRAIN DISHES:

• Brown Rice
• Quinoa Pilaf
• Herbed Couscous
• Wild Rice

TOPPINGS:

• Fresh Parsley
• Lemon Zest
• Sliced Green Onion
• Avocado
• Toasted Pumpkin Seeds

TIPS:

• Rinse the canned beans properly to remove extra liquid from the meal.
• Blend some of the soup to give a creamy broth and some texture as well.
• Do not exclude smoked paprika from this recipe, as it provides a special smoky taste to the soup.
• Include lemon juice at the end to get a fresh taste in the meal.

STORAGE INFORMATION:

FRIDGE:

• Include the soup in the container & store for 4 days.

FREEZER:

• Freeze the soup in the box for three months.

FAQs:

How can I make this dish spicy?

• You may include extra red pepper flakes, cayenne pepper, or a small amount of chili powder to add heat to the dish.

Can I replace kale with spinach?

• Yes, you may add baby spinach at the end of cooking, as per your choice.

How to make this soup creamier?

• You may blend one cup of the soup, then stir it back in the pot to add extra creaminess.

Can I include canned white beans in this recipe?

• Yes, you may add canned beans to make the dish easy to cook.

How to make this soup oil-free?

• You may cook the vegetables in water to make the oil-free soup.

Is this soup good for nut-allergic people?

• Yes, there are no nut ingredients in this dish, so prepare it for people who have a nut allergy.

NUTRITIONAL INFORMATION:

Total Carbs: 37 g

Vitamin A: 5,200 IU

Fiber: 9 g

Calcium: 110 mg

Protein: 13 g

Sodium: 520 mg

Potassium: 720 mg

Calories: 260 kcal

Net Carbs: 28 g

Iron: 4 mg