Recipes

 

Always vegan and refined sugar-free, mostly gluten-free and oil-free

  • Katie

Vegan White Bean Soup

This delicious creamy soup combines flavors from vegetables and herbs to create a light, yet filling meal. This soup is low calorie, high fiber, gluten-free, oil-free, and packed with vegetables and herbs to give you a flavorful nutritional boost!

Happy Tuesday! I am excited to bring you this delicious soup recipe today. I know that it may not be "soup" season, but I was craving it, and I have tons of dried beans so I figured why not. This soup is a little more summery if it is even possible for that to be a thing. It's also super easy to make, which if you have been reading my recent posts, I am all about, because I graduate college in a week and a half!!! I am so excited, college was definitely not what I expected, and was just a whirlwind of events/emotions, but here I am, super ready for what the world has in store for me next. One of those will be to finally have more time(hopefully) to work on and grow this account, which I am extremely passionate about.


This recipe encapsulates what I am passionate about perfectly; eating more plants, and less refined "foods". I say "foods", because in my mind I don't even see these as foods. How can you? If you look at human history it wasn't until modern times that we started eating like this. We always thrived off plants. People can argue that we ate animals and what not, but that's not the discussion I want to talk about today, I'll save that for another day lol. Food was made purely from things grown from the earth, not made in a factory. The fact that foods can stay on a shelf for decades is terrifying(things like dried beans, or grains don't count here). Yes, nobody is perfect, and I still have some processed vegan food here and there, but that is by no means the base of my diet. It is so important to focus the majority of your diet on eating plants.


No, I am not a dietitian, or a nutritionist, so please if you are struggling with something specific see them. I am just encouraging you to eat more plants, which I don't think a single person can argue is bad for you. I personally achieve this by buying I'd say 90% of my food in the produce section. I then get any dried goods, frozen fruit/vegetables(which I feel like counts as produce), sauces, or plant milks/yogurts from the other sections. I am a little bit of a fanatic about this, so I would encourage you to shoot for maybe 80/20.

Alright, don't judge me craving soup when it's 85 degrees out. I really could eat soup anytime of the year to be honest. It is the perfect dish, it's filling, it's loaded with vegetables, and the flavors are just out of this world. Also, the options are endless. After I made this I got the craving to make chili, so that might be on the way. The best part about soup? It is insanely affordable, like potatoes = cheap, beans = super cheap, carrots = cheap, the list goes on.


I wanted to make this soup on the lower calories side, because summer is right around the corner, and as Ross would say "I'm still carrying a little Holiday weight", (sorry, I have to make that reference). That being said, If you don't mind the extra calories and fat, you could add coconut milk to this soup, and I can only imagine how delicious and creamy it would turn out, I am salivating just thinking about it. This was my first time making white bean soup, and I think a very important note that not a lot of people leave is that you gotta let this baby sit and cook. The beans cook down and add creaminess and thickness to the soup that wouldn't be there if you rushed it. I assume that you could also cook this in an InstaPot, or Ninja Foodi, and could speed up the process, but I currently don't have one, so I have no way of testing that theory out. If you try it let me know, you can leave a comment on this post! Alright, let's get to that recipe!

Recipe

Serves: 4 Main Dish Portions

Total Time: 1 Hr, (20 Minutes active)

Ingredients:

- 2 Cans cannellini beans

- 2 Russet potatoes, chopped

- 1 Cup chopped celery

- 3 Medium carrots

- 1 Bunch kale

- 1 Red onion

- 4 cloves garlic

- 4 Cups vegetable broth

- 1 Tablespoon tomato paste

- 1 Cup non dairy milk (I used oat)

- 1 Tablespoon tahini

- 3 Tablespoons nutritional yeast

- Fresh or dried Thyme, Organo, and Rosemary, I used fresh, but would estimate 2 Teaspoons each dried)

Directions:

  1. Begin by chopping your celery, carrots, onions, and garlic, and adding to your soup pot with a 1/4 cup water. Once onions are cooked down, add the tomato paste, then potatoes and kale(you may need a little extra water here).

  2. Add the vegetable broth, tahini, non dairy milk, nutritional yeast, and herbs and cover for about 10 minutes.

  3. Lastly, add the cannellini beans and stir. Cover and let cook for 30-40 minutes on low. Serve and enjoy!