Name: Simple Plant-Based Tomato and White Bean Vegetable Soup
Total time: 40 min
Ingredients: 1 onion (diced); 1 carrot (diced); 2 celery (diced); 3 cloves garlic (minced); 1 teaspoon dried basil; 1 teaspoon dried thyme; 1 28-oz can crushed tomatoes; 2 cups vegetable stock; 1 can small Northern white beans (drained and rinsed); 4 oz organic baby spinach

Simple Plant-Based Tomato and White Bean Vegetable Soup -- Healthy, Oil-Free Vegan Recipe from Plants-Rule — Simple Plant-Based Tomato and White Bean Vegetable Soup — Healthy, Oil-Free Vegan Recipe from Plants-Rule

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Healthy, Plant-Based Tomato Vegetable Soup

This one-pot plant-based tomato and white bean vegetable soup makes a healthy and satisfying plant-based meal. A few simple ingredients come together with Italian spices. Enjoy on a cold winter night for a warming vegan dinner.

How to Make a Delicious Vegetable Bean Soup

Being able to make a delicious vegetable bean soup is a simple skill that any beginner cook should know. Soup is one of the first recipes we tackled in culinary skill. Plus, soup makes a delicious and satisfying one-pot meal. When you follow a few simple steps, it’s easy to make a tasty recipe. Here are my Chef’s Tips:

Chef Katie’s Plant-Based Tips for Making Soup:

Start with Mirepoix. Mirepoix is culinary term used to refer to the three basic ingredients that are the foundation of many classic recipes: onion, carrot, and celery. The classic recipe is 2 parts onion to 1 part celery and 1 part carrot. In other words, use 1 whole onion for 2 stalks of celery and 1 large carrot.
Get some Golden Brown: You’ll want to saute the mirepoix until you get some golden brown around the edges. This change of color is called caramelization. It’s what happens when the natural sugars of the vegetables are released. It creates a subtle sweetness, adding layers of flavor to your soup.
Add the Aromatics: Aromatics are the ingredients that add unique flavor to recipes. These can include dried herbs, garlic, ginger, red chili, and dried spices. In this recipe, dried basil, thyme, and garlic are used. Cook the aromatics 1-2 minutes to activate them. You should be able to smell the aromatics. Then, you’ll know you’re ready for the next step in cooking soup.
Add the Liquid: This step of soup cooking involves adding a plant-based liquid. This is when you’ll add vegetable broth, canned tomatoes, or water.
Add the Beans: You want to make sure the beans cook in a plant-based vegetable soup for a good amount of time, allowing them to soak up the flavors of the soup. If using canned beans, always make sure to drain and rinse them.
Let it Simmer: Letting your soup simmer is a crucial step. This is when the flavors meld together. Plus, it allows everything to really mellow out to create balance. As a general rule, 25-30 minutes is the right amount of time for a vegetable soup to simmer. This is also the same amount of time you would simmer ingredients to make vegetable stock.
Finish with Fresh: I love finishing a hearty vegetable bean soup with a little bit of fresh flavor. This can come in the form of baby greens like spinach. Or, you can add fresh herbs like basil, parsley, and chives. Some plant-based recipes might even call for a squeeze of fresh lemon or lime.

For more Beginner Tips: Easy Oil-Free Recipes: Essentials for Beginners and Essential Whole Foods, Plant-Based Recipes You Need

Easy Chickpea Alphabet Vegetable Soup - Healthy, Plant-Based, Oil-Free, Whole Foods Vegan Recipe from Plants-Rule — Saute the mirepoix of onion, carrot, and celery to build basic flavors for soups, stews, and sauces

Other Plant-Based Protein Options

Protein can be a big concern for anyone trying to eat a healthy, plant-based diet. Women need about 46g per day while men need about 56g. Beans are an easy way to add vegan protein to recipes.

However, there are lots of other options for adding plant-based protein to this hearty vegetable tomato soup. You can add canned lentils, frozen corn, frozen peas, or a whole grain pasta like Banza Chickpea Pasta. If you have grains on-hand, you can add barley, quinoa, or farro to this recipe. However, be sure to check the cooking time if using an uncooked grain. You may need to simmer your soup longer to allow for the grain to cook in the brown. 3/4 cup of dry grains will equal about 1 can of beans.

Then, a touch of tomato paste adds color and another layer of richness. These simple ingredients help you create healthy soup without relying on extra salt.

While I do use a low-sodium vegetable bouillon cube for this recipe, you don’t have too. If you’re limiting your sodium intake, feel free to omit this. You can add more flavor with fresh herbs like thyme, chives, parsley, or basil.

This is one of the essential plant-based recipes you’ll want to have in your cooking collection.

Chef Katie’s Plant-Based Cooking Tips

Stretch this Soup: To stretch this soup for more servings, add more frozen vegetables. You can add the same mixed vegetable blend. Or, try other options. Frozen spinach, frozen broccoli florets, and frozen cauliflower would all be delicious.

Vegetable Bouillon Cubes: There are good-quality vegetable bouillon cubes from Edward and Sons. I always keep these on hand. They can be helpful for adding more flavor to quick recipes, especially those with simple flavors. If you’re worried about salt, you can use a low-sodium variety or omit.

Oil-Free Mission: I’m on a mission to get rid of empty calories, like those found in refined oils. This recipe is 100% oil-free. You can use a little bit of water to saute the vegetables if they start to burn.

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