Instapot Hearty Winter Vegetable Bean Soup

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Instapot Hearty Vegetable Bean Soup – Healthy, Plant-Based, Gluten-Free, Oil-Free, Easy Vegan Recipe

Easy|  Servings: 4  |  Ready In: 50 minutes (plus soaking beans)|  Yield: 10 cups soup

Delicious winter vegetables and hearty white Canary Beans come together for this satisfying, healthy soup.  A quick oil-free sauté with dried spices creates the base for a flavorful, low-sodium broth.  The Instapot makes easy work to finish the cooking, but you can also make this gluten-free, plant-based vegan recipe on the stovetop or in a Slow Cooker.

Ingredients

  • 1 cup dry Canary Beans, soaked overnight*
  • 1 Carrot
  • 1 Turnip
  • 3 stalks Celery
  • 1 teaspoon dried Basil
  • 1 teaspoon dried Thyme
  • 1 bunch Red Chard
  • 15-ounce canned Diced Tomatoes
  • 1 bay leaf
  • ¼ teaspoon salt
  • 1/8 teaspoon black pepper

How it’s Done:

To soak the beans:  Cover the beans with 2-3 inches of water.  Soak overnight, or at least 6 hours, in the refrigerator.  You can skip this step if you’re using canned or pre-cooked beans.

To make the Winer Vegetable Bean Soup:  Select the Sauté setting on your Instapot.  While the Instapot heats up, peel and dice the carrot and turnip.  Trim and chop the celery into bite-sized pieces.  Add the diced vegetables to the Instapot.  Stir immediately to prevent sticking.  Sauté for 5 minutes, until golden brown, stirring off to ensure even cooking.

While the vegetables sauté, use your hands to strip the Red Chard leaves off of the stalks.  Set the leaves aside for later.  Trim the stalks and chop into bite-sized pieces, like you did with the celery.  Once the vegetables have sautéed, add the dried basil, thyme, and chopped chard stalks.  Sauté another 1-2 minutes, just until the spices become aromatic.

To finish cooking the soup:  Drain and rinse the soaked Canary Beans.  If using canned beans, drain and rinse.  Add the beans, the canned tomatoes (and their juices), the bay leaf, and 6 cups of water to the Instapot.  Secure the lid on the Instapot.  Change the setting from Saute to “Bean/Chili – Normal”.  The timer should automatically set for 30 minutes but follow your model’s guide for cooking beans.

To finish the soup:  Roughly chop the reserved Chard leaves.  Once the timer is finished, carefully vent the steam from the Instapot.  If you’re not around, the Instapot will automatically do this and change to a “Keep Warm” setting.  A few minutes before you’re ready to eat, remove the lid.  Stir in the chopped chard leaves, along with the salt and pepper.

Serve and Enjoy!

Yield: 10 Cups

Instapot Hearty Vegetable Bean Soup – Healthy, Plant-Based, Gluten-Free, Oil-Free, Easy Vegan Recipe

Chef Katie’s Cooking Tips:

No Instapot?  If you don’t have an Instapot, you can cook this in a regular pot, right on the stove.  Follow the same steps, sautéing the vegetables first, then adding in the canned tomatoes and beans later.  Simmer until the beans are tender, anywhere from 45-90 minutes, depending on the freshness of the beans.

Short on Time?  Don’t have time to cook raw beans?  Use canned!  Simply substitute the raw beans for 1 can of Cannellini, Navy, or Red Kidney beans.  You can even use a whole grain like quinoa instead.  You can cook the soup on your stove top or in the Instapot.  If on the stovetop, you’ll still want to simmer everything for about 10-15 minutes, to develop delicious flavor.

Adapt to Your Taste: Use the vegetables to adjust the flavor to your taste.  Adding more carrot will highlight the sweetness, while the turnip adds a spicy kick.  You can use other greens besides chard — spinach, collards, and cabbage all add different levels of sweetness and different textures. 

 


Nutrition Facts

Serving size: 1/4 of a recipe (about 2 ½ cups of soup)

Calories 229.74
Calories From Fat (3%) 7.79
% Daily Value

  • Total Fat 0.93g 1%
  • Saturated Fat 0.19g <1%
  • Cholesterol 0mg 0%
  • Sodium 428.44mg 18%
  • Potassium 1552.16mg 44%
  • Total Carbohydrates 44.08g 15%
  • Fiber 11.84g 47%
  • Sugar 8.64g
  • Protein 14.86g 30%
  • Calcium 29.31mg 3%
  • Iron 205.25mg 1140%
  • Vitamin A 5667.65IU 113%
  • Vitamin C 5428.48mg 9047%

Shopping and Gear List

  • Goya Canary Beans 16oz | Frijoles Canarios (Pack of 02)
  • Simply Organic Bay Leaf Certified Organic, 0.14-Ounce Container
  • Simply Organic Thyme Leaf Whole Certified Organic, 0.78-Ounce Container
  • Edward & Sons Not-Chick’n Bouillon Cubes, LOW SODIUM, 2.5 Ounce (Pack of 12)

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