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Vegetarian Bean Soup

This hearty soup may lack meat, but it does not lack in protein or flavor. Recipe source: A Spicy Perspective

Prep Time: 10 minutes Total Time: 1 hour 20 minutes Cook Time: 1 hour 10 minutes Servings: 8
Ingredients Click the play button next to each ingredient for How-To Videos
  • 4 cups Water
  • 1 tablespoon Olive Oil
  • 1 teaspoon Thyme
  • 1 tablespoon Cumin
  • 1 teaspoon Crushed Red Pepper Flakes
  • 2 Bay Leaves
  • 1 1/2 teaspoon Salt, more to taste
  • 10 cups Water
  • 1 pound Dry Beans(like Navy, Pinto, Chickpeas, Black Beans, etc.)
  • 1 Onion, diced
  • 3 Carrots, diced
  • 6 cloves Garlic, minced
Preparation
  1. Rinse beans in a strainer. Transfer to a pot or a bowl and cover with 4 cups water. Let soak overnight, up to 24 hours.
  2. Drain beans when ready to use. Heat a large pot over medium heat. Add oil, onions, carrots and garlic. Sauté for 3-5 minutes, until softened.
  3. Add beans, thyme, cumin, crushed red pepper, bay leaves, salt and 10 cups of water.
  4. Bring soup to a boil. Lower heat and simmer for 60-90 minutes, covered, until beans are very soft.
  5. Once beans are soft, remove bay leaves. Taste and add salt and pepper as needed.
Nutrition Facts
Serving Size 1/8 of recipe with navy beans % Daily Value
Calories 229
Fat 3 g 4%
Saturated Fat 0.4 g 2%
Cholesterol 0 mg 0%
Sodium 468 mg 20%
Total Carbohydrates 39 g 14%
Fiber 15 g 54%
Sugars 4 g
Protein 13 g 26%

 

Ingredient Nutrition Info
Dry Beans

Beans are high in protein, complex carbohydrates, folate and iron.

Onion

Onions are a good source of vitamin C and vitamin B6.

Carrot

Carrots are a good source of vitamins A, K and B6.

Garlic

Garlic contains vitamin B6, manganese and phosphorus.

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