Super Greens and Beans Soup (Vegan High-Protein) is a hearty, nourishing dish that bursts with flavor and vitality. This delightful soup invites you to savor the essence of fresh vegetables and legumes, creating a comforting dining experience that immediately brings warmth to your table. Ideal for families, this vegan high-protein recipe is not only easy to make but also packs in a host of nutrients that your body will love. So, if you’re looking for a simple step-by-step guide to creating a charming, recipe that warms both heart and belly, you’ve stumbled upon a treasure trove!
Ingredients
To create this vibrant Super Greens and Beans Soup, gather the following ingredients that promise to add depth and character to your dish:
- 1 broccoli, stems and florets (350g), chopped: The star of the show, with its rich green color and nutritional punch.
- 1 large courgette, sliced into ½ moons: This tender vegetable adds a subtle sweetness and smooth texture.
- 1 green pepper, in chunks: Juicy and crisp, it introduces a fresh and peppery zing.
- 1 leek, thickly sliced: Its aromatic allure brings a mellow depth to the flavor profile.
- 4 garlic cloves, peeled: The fragrant essence of garlic enhances the overall taste beautifully.
- 4 sprigs fresh thyme: Earthy and aromatic, a touch of thyme creates a lovely herbal backdrop.
- 3 tbsp olive oil, divided: This golden oil adds richness and helps to roast the vegetables to perfection.
- 2 tins butterbeans, drained (480g): Creamy butterbeans combine proteins and help to create a luscious soup.
- 160g peas, thawed: Sweet and tender, they pop in your mouth, adding a delightful contrast in texture.
- 4 stems fresh basil: Fresh basil lends an aromatic finish and an invigorating herbal note.
- 1 tin (400ml) light or full-fat coconut milk: Creamy and dreamy, this ingredient provides a rich texture and velvety mouthfeel.
- 1 lemon, juiced (2 tbsp): A splash of citrus brightness elevates the flavors and balances the richness.
- 2 tbsp nutritional yeast: Adds a cheesy, nutty flavor while packing in additional B vitamins.
- 2 tbsp (30ml) tahini: This sesame paste enriches the soup with a satisfying creaminess.
- 1 tbsp miso paste: For that umami richness, enhancing the overall flavors.
- 300-400ml vegetable stock: To achieve the desired soup consistency and harmonious blend of flavors.
- Salt and pepper, to taste: Essential seasonings to elevate the flavors.
- 4 tbsp thick coconut yoghurt: A luxurious finishing touch that offers creaminess and tang.
- Olive oil, chilli flakes, vegan parmesan cheese: For garnishing, adding richness, and a spicy kick.
- Bread: A side of crusty bread complements the soup perfectly, perfect for dipping and soaking.
Step-by-Step Directions
1. Preheat the Oven
Begin by preheating your oven to 160Fan/180ºC (320-356°F). This sets the stage for roasting your precious veggies.
2. Prepare the Vegetables
In a large roasting tin, add the chopped broccoli, courgette slices, green pepper chunks, thickly sliced leek, peeled garlic cloves, and fresh thyme. Drizzle over 2 tablespoons of olive oil and season with salt and pepper to your taste.
3. Roast the Vegetables
Roast your vegetable medley for 30 minutes, tossing well every 10 minutes to ensure the broccoli doesn’t burn. This process transforms the vegetables into caramelized, tender bites.
4. Roast the Butterbeans
While the veggies roast, prepare the butterbeans by draining and patting dry one tin. Spread them out on a separate roasting tray, drizzle with 1 tablespoon of olive oil, and sprinkle with salt and pepper. Roast for 25-30 minutes until they become crispy and tender, enhancing their texture.
5. Thaw the Peas
During this time, simply thaw the peas and drain the second tin of butterbeans, setting everything in place for the blending process.
6. Blend the Soup
Once the roasted vegetables have cooled for about 20 minutes, reserve a few small broccoli florets and some peas for garnishing. In a blender, combine the remaining roasted vegetables, peas, fresh basil, the second tin of drained butterbeans, coconut milk, lemon juice, nutritional yeast, tahini, miso paste, and the prepared vegetable stock. Blend until smooth and creamy, adjusting the liquid consistency to your liking.
7. Warm and Serve
Transfer the blended soup to a saucepan to warm it back up. When ready, ladle the soup into bowls, garnishing with a spoonful of coconut yogurt and the reserved broccoli florets, extra peas, and crispy roasted butterbeans. Drizzle with olive oil, sprinkle some chili flakes, and add vegan parmesan cheese if desired.
8. Enjoy or Store
Savor your Super Greens and Beans Soup immediately, or let it cool and store in sealed containers in the fridge for up to 2-3 days. It also freezes beautifully for a month, just remember to defrost before reheating.
Tips & Tricks
- For enhanced depth of flavor, consider incorporating a splash of apple cider vinegar or a dash of soy sauce during blending.
- Feel free to add in your favorite greens, such as kale or spinach, for extra nutrients and a splash of color.
- If you prefer a thicker consistency, reduce the amount of vegetable stock slightly during blending.
- For a spicier kick, add some diced jalapeños while roasting or include a pinch of cayenne pepper in the blended soup.
- Don’t hesitate to experiment with other herbs like coriander or parsley for a slightly different taste profile.
Serving Suggestions & Pairings
This Super Greens and Beans Soup can be enjoyed any day of the week and pairs wonderfully with crusty artisan bread, crispy breadsticks, or toasted pita. It’s a crowd-pleaser for family get-togethers, a nourishing option for casual lunches, or a hearty dinner. Serve alongside a crisp side salad tossed in a light vinaigrette, or with some roasted or grilled vegetables for a complete and satisfying meal.
Nutritional Information
Each serving of Super Greens and Beans Soup is a nourishing source of protein, fiber, vitamin C, and healthy fats, making it an excellent choice for plant-based diets. A typical serving contains approximately:
- Calories: 320
- Protein: 13g
- Fat: 16g
- Carbohydrates: 36g
- Fiber: 10g
This hearty soup keeps you grounded with its balanced macros, perfect for a wholesome meal.
Storing Tips & Variations
To store leftover soup, allow it to cool completely before transferring to airtight containers. It can be kept in the fridge for 2-3 days or frozen for up to one month—when ready to enjoy, simply defrost in the refrigerator overnight before reheating.
For variations, you can swap the butterbeans for chickpeas or lentils, explore different vegetables like spinach, carrots, or celery, or add various seasonings to adjust the flavor profile.
Conclusion
Super Greens and Beans Soup is more than just a meal; it’s a wholesome experience that nurtures the body and soul. We encourage you to try this recipe and share your experiences, modifications, and favorite pairings. Let the warmth of this comforting dish bring joy to your kitchen and dining table!
FAQs
1. Can I use frozen vegetables instead of fresh ones?
Absolutely! Frozen vegetables can be a convenient and nutritious alternative. Just make sure to thaw and drain them before roasting or blending.
2. Is there a way to make this soup gluten-free?
Yes! This soup is naturally gluten-free. Ensure the miso paste and vegetable stock you use are labeled gluten-free as some might contain gluten.
3. How can I make this soup spicier?
For extra heat, include chopped jalapeños during the roasting process or add a pinch of cayenne or crushed red pepper during blending.
4. Can I substitute coconut milk with another type of milk?
You can use almond milk or soy milk; however, coconut milk provides a rich creaminess that enhances the flavor of the soup.
5. What can I use instead of nutritional yeast?
If you’re out of nutritional yeast, you can substitute it with grated vegan cheese or simply omit it. The soup will still be delicious!
Super Greens and Beans Soup
Ingredients
Method
- Preheat your oven to 160Fan/180ºC (320-356°F).
- In a large roasting tin, add the chopped broccoli, courgette slices, green pepper chunks, thickly sliced leek, peeled garlic cloves, and fresh thyme. Drizzle over 2 tablespoons of olive oil and season with salt and pepper to your taste.
- Roast your vegetable medley for 30 minutes, tossing well every 10 minutes.
- While the veggies roast, prepare the butterbeans by draining and patting dry one tin. Spread them out on a separate roasting tray, drizzle with 1 tablespoon of olive oil, and sprinkle with salt and pepper. Roast for 25-30 minutes.
- During this time, thaw the peas and drain the second tin of butterbeans.
- After roasting, reserve a few small broccoli florets and some peas for garnishing. In a blender, combine the roasted vegetables, peas, fresh basil, the second tin of drained butterbeans, coconut milk, lemon juice, nutritional yeast, tahini, miso paste, and the vegetable stock. Blend until smooth.
- Transfer the blended soup to a saucepan and warm it back up. Ladle into bowls, garnishing with a spoonful of coconut yogurt, reserved broccoli florets, extra peas, and crispy roasted butterbeans. Drizzle with olive oil, sprinkle chili flakes, and add vegan parmesan cheese if desired.
- Let the soup cool and store in sealed containers in the fridge for up to 2-3 days. It also freezes beautifully for a month. Just remember to defrost before reheating.
Leave a Reply