Soy-Free Hearty Bean and Vegetable Soup
Cozy up with a bowl of this Soy-Free Hearty Bean and Vegetable Soup, a comforting, nutrient-packed meal that's perfect for any season. Brimming with tender carrots, celery, and hearty baby spinach, it's a vegetable lover's dream. Protein-rich chickpeas, kidney beans, and white beans make this soup as filling as it is flavorful, while aromatic seasonings like garlic, thyme, oregano, and a hint of black pepper create an irresistible depth of flavor. With a quick prep time of just 15 minutes and simple simmering steps, this recipe is a time-saving, one-pot wonder that's ideal for busy weeknights or make-ahead meal prep. Naturally soy-free and fully plant-based, it’s a wholesome option for vegans, vegetarians, and anyone craving a satisfying soup that’s easy to customize and even easier to love. Serve it with a slice of crusty bread, and you’ve got a complete, nourishing meal ready to delight.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced onion
- 2 large, sliced carrots
- 2 sliced celery stalks
- 3 minced garlic cloves
- 6 cups vegetable broth
- 14 oz can canned diced tomatoes
- 15 oz can, drained and rinsed canned chickpeas
- 15 oz can, drained and rinsed canned kidney beans
- 15 oz can, drained and rinsed canned white beans
- 2 cups baby spinach
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 whole bay leaf
Instructions
In a large pot, heat the olive oil over medium heat.
Add the diced onion and sauté until it becomes translucent, about 5 minutes.
Stir in the sliced carrots and celery, and cook for another 5 minutes until they start to soften.
Add the minced garlic and sauté for an additional minute until fragrant.
Pour in the vegetable broth and add the canned diced tomatoes with their juice.
Stir in the drained and rinsed chickpeas, kidney beans, and white beans.
Add the baby spinach and stir to combine.
Season the soup with dried thyme, dried oregano, salt, and black pepper. Toss in the bay leaf.
Bring the soup to a gentle boil, then reduce the heat to low. Cover and let it simmer for 30 minutes.
After 30 minutes, remove the bay leaf and discard.
Taste the soup and adjust seasoning if necessary.
Ladle the soup into bowls and serve hot. Enjoy!
Nutrition Facts
Calories |
2765 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.8 g | 83% | |
| Saturated Fat | 12.2 g | 61% | |
| Polyunsaturated Fat | 11.5 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 10491 mg | 456% | |
| Total Carbohydrate | 429.6 g | 156% | |
| Dietary Fiber | 114.3 g | 408% | |
| Total Sugars | 75.6 g | ||
| Protein | 133.2 g | 266% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1301 mg | 100% | |
| Iron | 40.6 mg | 226% | |
| Potassium | 9933 mg | 211% | |
*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.
