Seven Bean Soup Mix
Warm, hearty, and packed with plant-based protein, this Seven Bean Soup Mix is a nourishing medley of nature’s finest legumes. Featuring a vibrant blend of black beans, kidney beans, navy beans, pinto beans, chickpeas, green lentils, and split peas, this recipe brings together an array of textures and flavors in every bowl. Slow-simmered with aromatic vegetables, a splash of bold spices like cumin and paprika, and the tangy depth of diced tomatoes, this soup is a comforting meal perfect for chilly evenings or meal prepping for the week. Quick to prep and simmered to perfection, it’s an easy, gluten-free, and vegan-friendly dinner idea that pairs beautifully with crusty bread or a refreshing side salad. Keywords: seven bean soup, hearty soup recipes, vegan dinner ideas, gluten-free soup, high-protein meals.
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Recipe Information
Ingredients
- 0.5 cup dried black beans
- 0.5 cup dried kidney beans
- 0.5 cup dried navy beans
- 0.5 cup dried pinto beans
- 0.5 cup dried chickpeas (garbanzo beans)
- 0.5 cup dried green lentils
- 0.5 cup dried split peas (green or yellow)
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 2 large carrots, diced
- 2 large celery stalks, diced
- 3 cloves garlic cloves, minced
- 8 cups vegetable broth
- 1 14-ounce can canned diced tomatoes (with juice)
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon cumin powder
- 1 teaspoon paprika
- 1 whole bay leaf
- 2 teaspoons salt
- 1 teaspoon ground black pepper
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Rinse all the dried beans under cold water to remove any debris or dirt. Soak them in a large bowl filled with water overnight or for at least 8 hours. Drain and rinse before cooking.
In a large stockpot or Dutch oven, heat the olive oil over medium heat.
Add the diced onion, carrots, and celery, and sauté for about 5-7 minutes, until the vegetables are softened and aromatic.
Stir in the minced garlic and cook for an additional minute, being careful not to burn the garlic.
Add the soaked and drained beans to the pot along with the vegetable broth, canned diced tomatoes (with their juice), dried thyme, dried oregano, cumin powder, paprika, and bay leaf.
Bring the mixture to a boil over high heat, then reduce the heat to low, cover, and simmer for about 90-120 minutes, or until the beans are tender.
Check periodically to ensure the soup hasn’t reduced too much—add additional broth or water if needed.
Once the beans are cooked through, remove the bay leaf and season the soup with salt and black pepper to taste.
Serve hot, garnished with fresh chopped parsley if desired, and enjoy!
Nutrition Facts
Calories |
3191 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.4 g | 75% | |
| Saturated Fat | 9.8 g | 49% | |
| Polyunsaturated Fat | 8.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 10392 mg | 452% | |
| Total Carbohydrate | 522.7 g | 190% | |
| Dietary Fiber | 146.3 g | 522% | |
| Total Sugars | 79.0 g | ||
| Protein | 173.5 g | 347% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1112 mg | 86% | |
| Iron | 50.4 mg | 280% | |
| Potassium | 11338 mg | 241% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
