Who doesn’t love a hearty, warm bowl of soup on a chilly day? It’s comforting, filling, and full of flavor. But what if I told you that you could have all that, plus the goodness of plant-based protein and a rainbow of nutrients? Enter the Vegetarian 13 Bean Soup-a dish so wholesome that it’s almost like a hug in a bowl.
Packed with a variety of beans, vegetables, and just the right amount of seasoning, this soup is both a meal and an experience. Whether you’re a long-time vegetarian, someone who just wants to cut down on meat, or simply looking for a delicious, nutrient-dense dish, this soup has something for everyone.
Let’s dive in! I’ll guide you through the recipe step-by-step, break down the ingredients and their nutritional benefits, and share some pro tips that will elevate this dish from ’good’ to “great”.
Vegetarian 13 Bean Soup Recipe
Ingredients Needed
The beauty of this recipe lies in the variety of beans. A mix of different types gives the soup its rich texture and depth of flavor. Each bean brings its own unique characteristics to the dish-some creamy, some hearty, and others that hold their shape and add that nice bite. Here’s what you’ll need:
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13 Bean Soup Mix: You can either find a pre-packaged mix at the store or create your own blend by combining beans such as:
- Black Beans: Small but mighty, with a rich, slightly earthy flavor.
- Navy Beans: Soft and creamy, perfect for thickening the soup.
- Kidney Beans: Heartier and larger in size, they maintain their shape during cooking.
- Pinto Beans: Buttery, smooth, and slightly sweet.
- Lentils: Tiny but packed with protein, they help create that thick texture we love in soups.
- Garbanzo Beans: Nutty and firm, they add a nice contrast to the other beans.
- Great Northern Beans: Mild and creamy, they blend seamlessly with other beans.
- Split Peas: Soft and almost mushy, these beans help thicken the soup and give it a smooth texture.
- Adzuki Beans, Black-eyed Peas, and other regional varieties: These can vary, but each has its place in making the soup even more interesting.
- Vegetable Broth: Use a low-sodium vegetable broth to ensure the beans shine without being overpowered by salt.
- Olive Oil: Adds richness and helps sauté the veggies at the start.
- Garlic: Minced or chopped, garlic infuses the soup with aromatic depth.
- Onion: A staple in most soups, providing that savory foundation.
- Carrots: Sweet, tender, and full of nutrients.
- Celery: Crunchy and slightly peppery, it adds texture and freshness.
- Tomatoes: Diced, they give the soup a slight tanginess and richness.
- Bay Leaves: For a fragrant, herbaceous aroma as the soup simmers.
- Thyme: Fresh or dried, thyme’s earthy undertones complement the beans perfectly.
- Salt and Pepper: For basic seasoning and to bring everything together.
Cooking Instructions
Making this soup is as easy as it is satisfying! Follow these steps, and you’ll have a bowl of cozy, nutritious goodness in no time:
- Prepare the Beans: If you’re using a pre-mixed 13-bean blend, it’s best to soak the beans overnight to help them cook more evenly. Drain and rinse the beans well before using. Alternatively, if you’re in a hurry, some mixes come with a ’quick-soak’ option. But honestly, soaking overnight gives the best results.
- Sauté the Veggies: In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, carrots, and celery. Sauté them for about 5 minutes, until they’re softened and fragrant. This step is crucial-it builds the base of flavor for the entire soup.
- Add the Beans and Broth: Stir in the soaked (or unsoaked) beans, the vegetable broth, and any herbs you’re using (bay leaves, thyme). Bring the mixture to a boil.
- Simmer: Reduce the heat to low and cover the pot. Let the soup simmer gently for 1.5 to 2 hours, or until the beans are tender and the flavors have melded together. Check the soup occasionally, and add more water or broth if it gets too thick for your liking.
- Season: Toward the end of the cooking time, taste and adjust the seasoning with salt and pepper. Feel free to add more thyme, bay leaves, or even a dash of vinegar or lemon juice for a little zing!
- Serve: Once the beans are tender and the soup has thickened to your liking, ladle it into bowls. It pairs wonderfully with crusty bread or a sprinkle of Parmesan, if desired.
Ingredient Science Spotlight
Let’s take a moment to shine a spotlight on a few of the ingredients that make this vegetarian bean soup a powerhouse of nutrition:
- Beans: Beans are among the most nutrient-dense foods you can eat. They’re an excellent source of plant-based protein, fiber, and various vitamins and minerals like iron, magnesium, and folate. Different beans bring different health benefits-kidney beans are great for heart health, while lentils are known to improve digestive health due to their high fiber content.
- Vegetable Broth: When you choose a low-sodium vegetable broth, you get the umami flavor without the excess salt. The rich, savory profile of the broth helps enhance the natural flavors of the beans and vegetables without overpowering them.
- Garlic and Onion: These humble ingredients not only contribute to flavor but also have proven health benefits. Garlic has been shown to have immune-boosting properties and may help lower cholesterol. Onion, loaded with antioxidants, can help support heart health.
- Carrots and Celery: These veggies are more than just filler! Carrots are full of beta-carotene, which the body converts into vitamin A. Celery provides a range of nutrients including vitamin K, and its high water content helps keep the soup light and refreshing.
Expert Tips
- Use a Slow Cooker: If you’re looking for an even easier way to make this soup, a slow cooker works wonders! Simply throw all the ingredients in, set it on low, and let it cook for 6-8 hours. The flavors will meld beautifully, and you won’t have to watch over it constantly.
- Make It Spicy: If you like a bit of heat, try adding some crushed red pepper flakes or a diced jalapeño during the sautéing phase. It adds a warm kick that balances the earthiness of the beans.
- Blend It: For a smoother texture, blend part of the soup with an immersion blender. This gives it a creamy base while leaving some of the beans intact for texture.
- Soak Beans Properly: Never skip soaking the beans (unless using quick-cook beans). It helps reduce the cooking time and makes them easier to digest.
Recipe Variations
One of the best parts about this soup is its versatility. Here are some ways to customize it:
- Add Greens: Stir in a handful of spinach, kale, or Swiss chard toward the end of cooking for a burst of color and nutrients.
- Substitute Broth: Want a richer flavor? Use a homemade vegetable stock, or if you’re not strictly vegetarian, you can even go for a chicken broth.
- Add More Veggies: Zucchini, bell peppers, or sweet potatoes all make great additions. Just chop them up and add them with the other veggies during the sauté step.
- Top with Pesto or Avocado: A dollop of pesto or slices of creamy avocado can take the soup to the next level.
Final Words
A bowl of Vegetarian 13 Bean Soup is more than just a meal; it’s a celebration of wholesome ingredients, deep flavors, and good-for-you nutrition. It’s a simple, accessible dish that can be customized in countless ways to suit your tastes, dietary needs, or what you have in your pantry.
This recipe is perfect for meal prepping, as it keeps well in the fridge for several days and can be easily frozen for future meals. So, whether you’re making it for a cozy dinner tonight or packing it for lunch for the week, you’ll always have a satisfying, filling meal ready to go.
FAQs
What Are The Main Ingredients In A Vegetarian 13 Bean Soup?
The main ingredients in a vegetarian 13 bean soup typically include a variety of beans such as kidney, black, pinto, and chickpeas, along with vegetables like carrots, celery, onions, garlic, and tomatoes. Seasonings such as bay leaves, cumin, and thyme are also common, and vegetable broth is used as the base.
Can I Use Canned Beans Instead Of Dried Beans In This Recipe?
Yes, you can substitute canned beans for dried beans in a 13 bean soup recipe. If using canned beans, be sure to drain and rinse them to reduce excess sodium. You may also need to adjust the cooking time, as canned beans are already cooked.
How Do I Prepare The Dried Beans For A Vegetarian 13 Bean Soup?
Dried beans should be soaked before cooking. You can either soak them overnight in plenty of water or use a quick soak method by boiling them for 2 minutes, then letting them sit covered for 1 hour. After soaking, drain and rinse the beans before adding them to the soup.
What Type Of Broth Is Used In Vegetarian 13 Bean Soup?
Vegetarian 13 bean soup is typically made with vegetable broth to keep it plant-based. You can use store-bought or homemade vegetable broth. If you prefer a richer flavor, you can add a bit of tomato paste or seasonings like soy sauce.
How Long Does Vegetarian 13 Bean Soup Take To Cook?
The cooking time for vegetarian 13 bean soup can vary depending on whether you’re using dried or canned beans. If using dried beans, the soup may take around 1.5 to 2 hours to cook on the stove. With canned beans, the soup can be ready in about 30-45 minutes.
Can I Make Vegetarian 13 Bean Soup In A Slow Cooker Or Instant Pot?
Yes, you can make vegetarian 13 bean soup in a slow cooker or Instant Pot. In a slow cooker, cook on low for 6-8 hours or high for 3-4 hours. In an Instant Pot, use the ’bean’ or ’manual’ setting and cook on high pressure for about 30-40 minutes with a natural pressure release.
Is There A Way To Thicken The Vegetarian 13 Bean Soup?
If you’d like a thicker consistency, you can mash some of the cooked beans with a potato masher or immersion blender, or simply add a small amount of cornstarch or flour mixed with water. Alternatively, cook the soup uncovered for an extended period to reduce the liquid.
Can I Add Other Vegetables To The Vegetarian 13 Bean Soup?
Yes, you can add a variety of vegetables to the soup. Common additions include bell peppers, zucchini, spinach, kale, or sweet potatoes. Adjust the vegetables based on your preferences and the season.
Is Vegetarian 13 Bean Soup Gluten-free?
Yes, vegetarian 13 bean soup is naturally gluten-free, as it primarily consists of beans and vegetables. However, it’s important to ensure that the broth and any seasonings you use are also gluten-free, especially if you have sensitivities or allergies.
How Can I Store And Reheat Vegetarian 13 Bean Soup?
Vegetarian 13 bean soup can be stored in an airtight container in the refrigerator for up to 5 days. For longer storage, you can freeze it for up to 3 months. To reheat, simply warm it on the stove over low heat or in the microwave, adding a little water or broth if it has thickened too much.