There’s something about a hearty, comforting bowl of soup that hits the spot, no matter the season. When you’re craving a meal that’s filling, nutritious, and packed with layers of flavor, a vegetarian bean soup is a perfect go-to. This 10-bean soup recipe is not just any ordinary soup; it’s a powerhouse of nutrients, textures, and vibrant flavors, making it both satisfying and healthy. And the best part? You don’t have to worry about any meat to get a hearty, fulfilling meal. Plus, it’s versatile and can easily be made your own with different additions or seasonings.
This particular 10-bean soup recipe is chock-full of beans-both the usual suspects (like kidney, navy, and black beans) and some more unique varieties (like adzuki and cranberry beans). It’s a celebration of both simplicity and complexity in one bowl, with each bean contributing its distinct texture and flavor.
Whether you’re looking to get more plant-based meals into your diet or simply love a bowl of delicious soup, this recipe is going to satisfy your cravings, keep you full for hours, and provide you with the energy to take on whatever the day throws at you.
10 Bean Soup Vegetarian Recipe
This 10-bean soup is the definition of a cozy, nutritious meal that can easily feed a crowd. It’s loaded with protein, fiber, and vitamins, and the best part is that it only takes about an hour and a half from start to finish (though it simmers long enough to develop rich, deep flavors). Perfect for meal prep, this soup can be made in large batches, stored in the fridge for a few days, or frozen for weeks.
Ingredients Needed
Here’s what you’ll need to bring this 10-bean soup to life:
- 1 cup dried kidney beans
- 1 cup dried navy beans
- 1 cup dried black beans
- 1 cup dried pinto beans
- 1 cup dried great northern beans
- 1 cup dried garbanzo beans (chickpeas)
- 1 cup dried lima beans
- 1 cup dried adzuki beans
- 1 cup dried cranberry beans
- 1 cup dried lentils (optional, but adds great texture)
- 10 cups vegetable broth (or water, for a lighter flavor)
- 1 medium onion, diced
- 3 cloves garlic, minced
- 3 medium carrots, diced
- 3 celery stalks, diced
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried thyme
- 1 teaspoon oregano
- 1 bay leaf
- 2 tablespoons tomato paste
- 1 tablespoon olive oil
- Salt and pepper to taste
- Fresh parsley or cilantro (optional, for garnish)
Cooking Instructions
Here’s how to bring all these ingredients together:
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Prep The Beans
- Start by rinsing all the dried beans in a colander. Soak the beans in a large bowl of water overnight. If you don’t have time to soak them, you can use the quick-soak method by boiling them for 2 minutes and then letting them sit, covered, for about an hour.
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Sauté The Vegetables
- In a large soup pot, heat the olive oil over medium heat. Add the diced onions, carrots, and celery. Sauté for about 5 minutes until softened. Add the minced garlic and sauté for another 2 minutes until fragrant.
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Add Spices And Tomato Paste
- Stir in the smoked paprika, cumin, thyme, oregano, and a pinch of salt and pepper. Add the tomato paste and cook for 2 more minutes, stirring often. This helps the spices bloom and deepen in flavor.
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Add Beans And Broth
- Pour in the soaked and drained beans, along with the vegetable broth (or water). Add the bay leaf and bring everything to a boil.
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Simmer The Soup
- Once it’s boiling, reduce the heat to low and cover the pot. Let the soup simmer for 1 to 1.5 hours, or until the beans are tender and the flavors are well combined. Stir occasionally to prevent the beans from sticking to the bottom.
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Adjust Seasoning
- Taste the soup and add more salt, pepper, or spices as needed. If the soup seems too thick, you can add a little more broth or water to reach your desired consistency.
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Garnish And Serve
- Remove the bay leaf. Serve the soup in bowls and garnish with fresh parsley or cilantro for a burst of color and freshness.
Ingredient Science Spotlight
The beans in this soup are not just delicious, but they’re also incredibly nutritious. Here’s a look at the science behind these powerhouse ingredients:
- Kidney beans: Rich in protein, fiber, and iron, kidney beans help to support muscle function and boost energy levels. Their high fiber content also aids in digestion and promotes a healthy gut microbiome.
- Navy beans: Packed with B vitamins (especially folate), navy beans are great for heart health and brain function. They also contain significant amounts of manganese, a mineral that supports the metabolism of proteins, fats, and carbohydrates.
- Black beans: Known for their high antioxidant content, black beans are rich in flavonoids, which help to reduce inflammation and combat oxidative stress. They also provide a solid dose of protein, essential for tissue repair and immune function.
- Chickpeas (garbanzo beans): Chickpeas are a great source of plant-based protein and fiber, which can help regulate blood sugar levels and promote fullness. They also contain manganese, copper, and folate.
- Lentils: High in protein and iron, lentils are fantastic for supporting a healthy immune system. They also contain resistant starch, a type of fiber that helps regulate blood sugar.
These beans, alongside the rich, flavorful broth and veggies, create a balanced, nutrient-dense meal.
Expert Tips
- Soak your beans: Soaking dried beans overnight or using the quick-soak method will help reduce cooking time and improve digestibility. It also helps to minimize any potential gas-producing effects from beans.
- Adjust the broth: If you want a richer flavor, try using vegetable broth instead of water. You can also add a splash of apple cider vinegar toward the end of cooking to bring out the flavors even more.
- Spice it up: If you like a bit of heat, add a chopped jalapeño or red pepper flakes along with the garlic to give the soup some kick.
- Make it creamy: For a creamier texture, you can mash some of the beans after cooking or use an immersion blender to puree part of the soup.
- Cook low and slow: The longer the soup simmers, the more the flavors develop. If you have the time, let the soup cook on a low flame for a few hours to really bring out the depth of the beans.
Recipe Variations
While this 10-bean soup is great as is, you can easily modify it based on what you have on hand or your personal preferences:
- Add greens: Kale, spinach, or Swiss chard are excellent additions. Add them in the last 10-15 minutes of cooking for a burst of color and nutrition.
- Top it off: Try adding a dollop of sour cream or Greek yogurt for creaminess, or sprinkle some shredded cheese for extra richness.
- Add some grains: For even more texture and substance, add cooked quinoa, rice, or farro.
- Make it smoky: If you enjoy smoky flavors, try adding some smoked sausage or tempeh for a vegetarian twist. You could also use smoked salt or smoked paprika to deepen the flavor.
- Go international: To switch up the flavor profile, consider adding a splash of soy sauce or miso paste for an Asian twist, or cumin, coriander, and turmeric for an Indian-inspired version.
Final Words
This 10-bean soup is the definition of comfort food with a twist. It’s not only satisfying, but it’s packed with diverse flavors and textures, making it a truly memorable dish. Plus, it’s a flexible recipe that can accommodate a variety of dietary preferences. Whether you’re vegan, gluten-free, or just looking for a hearty, healthy meal, this soup has got you covered.
FAQs
What Are The Main Ingredients In A 10 Bean Soup Vegetarian Recipe?
The main ingredients in a 10 bean soup vegetarian recipe typically include a variety of beans (such as kidney, black, pinto, garbanzo, lentils, etc.), vegetables like carrots, celery, onions, and garlic, vegetable broth, and seasonings like thyme, oregano, and bay leaves.
Can I Use Dried Beans For The 10 Bean Soup Vegetarian Recipe?
Yes, dried beans can be used in the recipe. They need to be soaked overnight and then boiled until tender before adding them to the soup. Alternatively, you can use canned beans for a quicker version, but be sure to drain and rinse them.
What Is The Cooking Time For 10 Bean Soup Vegetarian Recipe?
The cooking time for 10 bean soup varies depending on whether you use dried or canned beans. If using dried beans, expect to cook the soup for 1.5 to 2 hours. If using canned beans, the soup will cook in about 45 minutes to 1 hour.
How Do I Make The 10 Bean Soup Vegetarian Recipe More Flavorful?
To enhance the flavor, you can sauté the onions, garlic, and other vegetables in olive oil before adding them to the soup. Adding a splash of vinegar, a pinch of smoked paprika, or a dash of soy sauce can also boost the flavor profile.
Can I Freeze Leftover 10 Bean Soup?
Yes, 10 bean soup freezes well. Allow the soup to cool completely before transferring it to an airtight container. It can be frozen for up to 3 months. When reheating, you may need to add a bit more broth or water.
Is 10 Bean Soup Vegetarian Recipe High In Protein?
Yes, the 10 bean soup is a great source of plant-based protein, as beans are rich in protein. The variety of beans in the soup helps provide a complete amino acid profile, making it an excellent choice for vegetarians.
Can I Make The 10 Bean Soup Spicy?
Yes, you can easily add spice to your 10 bean soup by incorporating ingredients like chili flakes, diced jalapeños, or hot sauce. Adjust the level of heat to suit your preferences.
Can I Substitute The Vegetable Broth With Water In The 10 Bean Soup Vegetarian Recipe?
While you can use water as a substitute, vegetable broth adds a lot more flavor. If you do use water, consider enhancing the flavor with additional seasonings or a vegetable bouillon cube.
Is The 10 Bean Soup Vegetarian Recipe Gluten-free?
Yes, the 10 bean soup is naturally gluten-free as long as you ensure that all the ingredients, including broth and any seasoning mixes, are free from gluten. Most plain beans, vegetables, and herbs are gluten-free.
Can I Add Other Vegetables To The 10 Bean Soup Vegetarian Recipe?
Absolutely! Feel free to add vegetables such as spinach, kale, zucchini, or tomatoes to the soup. Just be sure to adjust the cooking time to allow the vegetables to cook properly.