Soy-Free Hearty Bean and Vegetable Soup

Warm up with a bowl of this Soy-Free Hearty Bean and Vegetable Soup, a nutrient-packed, comforting dish that’s perfect for any occasion. Bursting with the vibrant flavors of hearty root vegetables, tender baby spinach, and a medley of protein-rich chickpeas, kidney beans, and white beans, this soup offers a wholesome plant-based meal in every spoonful. Seasoned with aromatic herbs like thyme, oregano, and a hint of garlic, it’s simmered to perfection in a rich vegetable broth. Ready in just under an hour with minimal prep, this one-pot wonder is not only easy to make but also free of soy and packed with fiber, making it ideal for a satisfying weeknight dinner or meal prep. Serve it with crusty bread or a simple side salad for a meal that’s as filling as it is delicious!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced onion
• 2 large, sliced carrots
• 2 sliced celery stalks
• 3 minced garlic cloves
• 6 cups vegetable broth
• 14 oz can canned diced tomatoes
• 15 oz can, drained and rinsed canned chickpeas
• 15 oz can, drained and rinsed canned kidney beans
• 15 oz can, drained and rinsed canned white beans
• 2 cups baby spinach
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 whole bay leaf

Directions

Step 1

In a large pot, heat the olive oil over medium heat.

Step 2

Add the diced onion and sauté until it becomes translucent, about 5 minutes.

Step 3

Stir in the sliced carrots and celery, and cook for another 5 minutes until they start to soften.

Step 4

Add the minced garlic and sauté for an additional minute until fragrant.

Step 5

Pour in the vegetable broth and add the canned diced tomatoes with their juice.

Step 6

Stir in the drained and rinsed chickpeas, kidney beans, and white beans.

Step 7

Add the baby spinach and stir to combine.

Step 8

Season the soup with dried thyme, dried oregano, salt, and black pepper. Toss in the bay leaf.

Step 9

Bring the soup to a gentle boil, then reduce the heat to low. Cover and let it simmer for 30 minutes.

Step 10

After 30 minutes, remove the bay leaf and discard.

Step 11

Taste the soup and adjust seasoning if necessary.

Step 12

Ladle the soup into bowls and serve hot. Enjoy!

Nutrition Facts

Serving size	(3950.1g)

Amount per serving	% Daily Value*
Calories	2765.2

Total Fat 64.8g	0%
Saturated Fat 12.2g	0%
Polyunsaturated Fat 11.5g
Cholesterol 7.9mg	0%
Sodium 10491.2mg	0%
Total Carbohydrate 429.6g	0%
Dietary Fiber 114.3g	0%
Total Sugars 75.6g
Protein 133.2g	0%

Vitamin D 0IU	0%
Calcium 1301.3mg	0%
Iron 40.6mg	0%
Potassium 9933.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 20.6%

Protein: 18.8%

Carbs: 60.6%