As the weather cools and the leaves turn, there’s nothing cozier than a warm bowl of soup. This healthy plant-based 16-bean vegetable soup not only warms the soul but also nourishes the body with a bounty of nutritious ingredients. Perfect for cleaning out the fridge, this recipe allows you to use various vegetables, making it both versatile and resourceful. Let’s dive into the benefits of the ingredients and what makes this soup a staple in a health-conscious kitchen.
The Power of 16 Beans
Incorporating a variety of beans (such as black, kidney, pinto, navy, lentils, and chickpeas, to name a few) expands the nutritional profile of your soup. Here are some health benefits you get from these 16 beans:
- Protein-Packed: Beans are an excellent plant-based source of protein, essential for muscle repair and overall body maintenance.
- Fiber-Rich: High in fiber, beans help regulate digestion, maintain a healthy gut, and keep you feeling full longer, which can aid in weight management.
- Heart Health: Many beans are rich in soluble fiber, which can help lower cholesterol levels and reduce the risk of heart disease.
- Blood Sugar Regulation: The complex carbohydrates found in beans help stabilize blood sugar levels, offering a steady source of energy.
- Vitamins and Minerals: Beans are packed with nutrients like iron, magnesium, potassium, and folate, which are vital for various bodily functions.
Mirepoix: The Flavor Foundation
Mirepoix, a classic combination of onions, carrots, and celery, forms the aromatic base for many soups. Each component adds its unique flavor and health benefits:
- Onions: Rich in antioxidants and anti-inflammatory compounds, onions support immune health and can improve heart health.
- Carrots: Loaded with beta-carotene, fiber, and vitamins, carrots boost vision and can aid in maintaining skin health.
- Celery: With its high water content and low calorie count, celery is hydrating and promotes digestive health.
Vibrant Vegetables: Broccoli and Zucchini
Adding broccoli and zucchini to your soup enhances both flavor and nutrition:
- Broccoli: A powerhouse of vitamins C and K, broccoli supports immune function and bone health. It’s also high in antioxidants that combat oxidative stress.
- Zucchini: Low in calories and high in water content, zucchini is filling and provides a good source of fiber, aiding in digestion.
Aromatics that Elevate the Flavor
To transform this soup into a fragrant masterpiece, a blend of aromatics is key:
- Garlic: Known for its immune-boosting properties, garlic adds depth to flavors while also being beneficial for heart health due to its ability to lower blood pressure and cholesterol levels.
- Herbs: Fresh or dried thyme adds an earthy flavor and is known for its antiseptic and antibacterial properties.
- Bay Leaves: These leaves impart a subtle, herbal aroma to the soup and help in digestion.
A Recipe for Cleaning Out the Fridge
One of the best features of this 16-bean vegetable soup is its adaptability. It’s an excellent way to use up vegetables that are sitting in your fridge before they go bad. Just chop up any leftover veggies you have—whether it’s spinach, bell peppers, or even sweet potatoes—and toss them into the pot. This way, you can customize the soup to your taste and ensure nothing goes to waste.
A Nourishing Bowl of Comfort
This healthy plant-based 16-bean vegetable soup is not just a delicious way to warm up; it’s a nutrition-packed meal that supports your health while embracing seasonal flavors. With beans that fuel your body, vibrant vegetables that brighten the dish, and aromatic herbs that elevate the senses, it’s the perfect recipe for invigorating your kitchen and your well-being. So, the next time you have an assortment of veggies lying around, remember this wholesome recipe that’s as flexible as it is comforting. Enjoy a bowlful of goodness and embrace a healthier lifestyle one spoon at a time.
Hearty Vegetable Soup with 16 Beans
Equipment
- 1 spatula
Ingredients
- 2 garlic cloves, minced(2 tbsp)
- 1 small white onion, diced
- 2 ribs celery, diced
- 2 medium carrot, chopped
- 8 oz canned diced tomatoes or sauce (optional)
- 4 cups vegetable broth https://vicki-lynne.com/easy-cheap-vegetable-stock/
- 2 tsp No Chicken bouillon + 2 cups hot water
- 2 bayleaves
- 2 tsp thyme
- 1 cup 16 bean soup mix, soaked
- 1 cup broccoli
- 1 medium zucchini chopped
Instructions
- Clean, peel and chop all your vegetables. Make your stock with bouillon if you don't have any already made.
- In the dutch oven, add a splash of water for sauteing. Add the onions, celery and carrots and saute for 5 minutes, add in the minced garlic and cook for another minute. Add in the zucchini and cook for 4-5 minutes, to light brown. Continue to add a splash of water in the pan as needed.
- Add the tomatoes, broth, beans and bay leaves. Bring to a simmer and cook for 30 minutes until the beans are tender. Add kale, broccoli or spinach and thyme.
- This is a great recipe to use up all those bits and bops in the fridge. Great with some no knead bread.
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