In a world where we are constantly bombarded with unhealthy food options, it can be a challenge to nourish our bodies with wholesome and delicious meals. That’s why I am excited to share with you my Vegan Navy Bean Soup recipe.
This hearty and flavorful soup is the perfect way to satisfy your hunger while also treating your body with kindness. Made with simple ingredients such as navy beans, kale, and carrots, this soup is a powerhouse of nutrients that will make you feel energized and satisfied.
Not only is this soup healthy, but it’s also incredibly easy to make. With just a few basic ingredients and an instant pot or slow cooker, you can have a delicious meal ready in no time. Plus, it’s easily customizable, so you can adapt it to your own preferences and dietary needs.
So if you’re looking for a comforting and nutritious meal that won’t take hours to prepare, give this Vegan Navy Bean Soup recipe a try!
Why You’ll Love This Recipe
I invite you to discover the magic of this flavorful and wholesome vegan navy bean soup recipe. This outstanding dish will warm your heart and nourish your body.
First of all, this bean soup is an excellent source of plant-based protein, fiber, vitamins, and minerals. Navy beans are low in fat, high in protein and fiber, and packed with nutrients that boost health and vitality. With this recipe, you can indulge in a hearty and satisfying meal without sacrificing taste or nutrition.
Moreover, this recipe is straightforward to make and requires only a few simple ingredients that you probably already have in your pantry. All you need is dried navy beans, onion, garlic, celery, carrots, olive oil, cumin, salt, and water. The instant pot method ensures that the beans cook evenly and retain their shape while infusing the broth with their creamy texture and slightly sweet flavor.
But wait, there’s more! The versatility of this recipe makes it ideal for meal prep or batch cooking. You can refrigerate the leftovers for up to four days or freeze them for later use. And if you get bored with regular soup, try blending it into a dip or topping it with kale salad for an extra punch of flavor.
In summary, this vegan navy bean soup recipe is a delicious and wholesome option for cozy family dinners or fuss-free meal prep. Its simplicity, nourishment value, versatility are sure to win over even the most sceptical eaters. Don’t hesitate to try it out; you won’t regret it!
- 1 pound dried navy beans
- Water (8 cups)
- 1 tablespoon olive oil
- 1 large onion peeled and sliced into 4 pieces
- 4 celery stalks, sliced into 1-inch pieces
- 4 cloves of garlic, minced
Soak the navy beans overnight. Drain and rinse them before cooking.
- 3 tablespoons olive oil
- 1 onion, finely chopped
- 3 carrots, peeled and chopped
- 4 cups vegetable broth or water
- 2 cups of cooked navy beans
- 2 cups of chopped kale leaves
- 2 tablespoons nutritional yeast flakes
- 1 tablespoon cumin
- Salt to taste
Gather all ingredients in advance before starting with the recipe. Use a high-quality olive oil to add flavor to the soup. If you want to make it gluten-free, use water instead of vegetable broth.
The Recipe How-To
After soaking the navy beans overnight, I like to cook them in my instant pot which makes the process much quicker. In a 6 or 8-quart instant pot, add the soaked beans, water, diced onion, minced garlic cloves, chopped celery stalks, and diced carrots.
Next, I pour in a tablespoon of olive oil before adding in a teaspoon of ground cumin, and salt to taste. Stir everything together until the mixture is evenly combined.
At this point, put on the instant pot lid and set it to pressure cook for 25 minutes on high. After the time is up, allow the pressure to release naturally for 15 minutes before opening the lid.
Once you have opened the lid of your instant pot navy bean soup, take a stick blender and blend only some of the mixture leaving large chunks of vegetables and beans that make the perfect consistency of soup broth.
Next, add in a handful or two of finely chopped kale leaves to give this vegan navy bean soup an extra nutritious boost!
After stirring everything together, let it cook on low heat for another five to ten minutes before serving.
This recipe makes about eight servings of soup which is perfect for meal prep or sharing with friends and family.
Substitutions and Variations
Choosing the right ingredients for a recipe is essential, especially when dealing with dietary restrictions. Here are some substitutions and variations you can make to this vegan navy bean soup recipe to accommodate your preferences and needs:
– Dried Navy Beans: You can use other dried beans like cannellini, kidney or white beans. Just soak them overnight in cold water before cooking.
– Vegetable Stock: Swap the water with vegetable stock to add more flavor and depth to the soup.
– Greens: Kale is an excellent addition to this soup, but you can use any other leafy greens like spinach, collard greens or Swiss chard.
– Onion: Use shallots instead of onions for a milder flavor, or red onions for a sharp undertone.
– Garlic: If you don’t like garlic, you can omit it entirely or reduce the amount.
– Olive Oil: Use any other cooking oil like coconut oil, grapeseed oil or avocado oil.
– Gluten-free: This recipe is already gluten-free. However, if you’re not allergic to gluten, you can add croutons or bread on top of the soup for extra texture.
– Instant Pot: If you don’t have an instant pot, you can use a pressure cooker or a slow cooker. Follow the manufacturer’s instructions when using these appliances.
These substitutions and variations allow you to tailor the soup recipe to your taste and dietary requirements without compromising its essence. Experiment and have fun creating your own unique version of this delicious Vegan Navy Bean Soup Recipe!
Serving and Pairing
Once you have finished making this delicious vegan navy bean soup recipe, it’s time to get creative with how to serve and enjoy it. This soup is not only very healthy, nutritious, and filling but also versatile for pairing with other dishes. Here are a few ways to enhance your dining experience:
Firstly, you may consider serving this navy bean soup in a bread bowl for an added wow factor. You can simply buy or make some crusty bread and hollow out a portion of the loaf to create a perfect vessel for the soup. Not only does this add flavor and texture to your meal, but it’s also visually stunning.
Secondly, consider adding some fresh veggies on top! Chopped up kale, sliced cherry tomatoes or diced bell peppers make great toppings that will add some crunchy texture and complement flavors in the soup.
Thirdly, a great thing about this navy bean soup recipe is that it can easily be paired with many different dishes without becoming too heavy. Consider serving your soup alongside a fresh salad or serving it as a starter course before the main dish.
Lastly, if you want to turn this into a complete main course, give it an Italian twist and try pairing it with a Tuscan Bean Salad Recipe that features cannellini beans! The flavors of both dishes will blend perfectly together.
No matter how you choose to serve and pair it, this navy bean soup recipe is sure to leave you feeling full and satisfied.
Make-Ahead, Storing and Reheating
As a busy vegan chef, I understand the importance of meal prep and saving time in the kitchen. That’s why this Vegan Navy Bean Soup Recipe is perfect for make-ahead meals!
To make-ahead, prepare the soup as directed in the recipe and let it cool to room temperature. Transfer the soup to airtight containers and store in the refrigerator for up to 4 days or in the freezer for up to 3 months.
When you’re ready to enjoy, simply thaw the soup in the refrigerator overnight (if frozen) and reheat on the stove over medium heat. Add a splash of water or vegetable broth if needed to thin out the soup.
Storing leftovers is also a breeze with this Vegan Navy Bean Soup recipe. Store any remaining soup in an airtight container and refrigerate for up to 4 days or freeze for up to 3 months.
Reheating is easy too! Simply heat up your desired portion either on the stove or in the microwave until heated through.
This Vegan Navy Bean Soup recipe also makes for a perfect meal prep option, especially on busy weekdays. Make a large batch on Sunday and portion out servings for lunch or dinner throughout the week. Not only will you have healthy meals prepared ahead of time, but you’ll also save money by avoiding take-out or ordering delivery.
Trust me, this Vegan Navy Bean Soup Recipe is one that you’ll want to keep making over and over again for its ease of storage and delicious taste!
Tips for Perfect Results
Every cook knows that creating a perfect dish requires attention to detail, precision, and sometimes a little bit of magic. Here are some tips to make sure your vegan navy bean soup turns out exceptional every time.
Tip #1: Soak the Beans Overnight
You want your navy beans to be perfectly tender in your soup. The best way to guarantee this is to give them plenty of time to soak before cooking them. Soaking navy beans overnight can help remove complex sugars that cause gas, reducing any discomfort you may feel after the meal.
Tip #2: Use Enough Water or Broth
Your vegan navy bean soup should have plenty of liquid in it, so make sure you add enough water or broth. If there’s not enough liquid, your soup will be too thick and might stick to the bottom of the pot. Conversely, if you use too much water or broth, your soup will be thin and lacking in flavor.
Tip #3: Add Fresh Veggies Like Kale
While dried beans are a staple ingredient in vegan navy bean soup, adding fresh veggies like kale can enhance its flavor and nutrient content. Kale is a versatile vegetable that adds a lot of depth and texture to soups while packing it with fiber, vitamins, and minerals.
Tip #4: Don’t Overcook the Kale
Kale can turn mushy and unappetizingly dark green when overcooked. To prevent this, add kale at the end of the cooking process just before serving the soup. This will ensure it stays crisp and vibrant green while adding a fresh pop of flavor and texture to each bite.
Tip #5: Use Nutritional Yeast Flakes for Umami Flavor
Nutritional yeast flakes are small yellow flakes packed with nutrients and savory umami flavor that can replace dairy-based cheese in many dishes like vegan navy bean soup. They’re rich in B-vitamins, protein, and key minerals such as zinc phosphorus, magnesium making them an excellent nutritional booster for vegan soups.
As an experienced vegan chef, I have answered many questions about this recipe. I gathered the most common ones and provided answers and tips to help navigate through the cooking process. Keep reading to find out more about the Vegan Navy Bean Soup Recipe!
How to flavor beans without meat?
Creating delectable plant-based bean dishes can be made easy with this nifty trick: utilize dried mushrooms in hot water to brew a flavorful broth. For the cooking liquid in the recipe, simmer beans in the mushroom broth to infuse them with the savory taste. Additionally, dice up the soaked mushrooms and mix them into the beans for an even more enhanced flavor profile.
Do you have to soak navy beans for soup?
While it is not a strict requirement to soak dried beans overnight, many people do choose to do so. Soaking beans overnight in the refrigerator can decrease cooking time significantly. However, there are alternative methods to reduce cooking time without the need for an overnight soak.
How can I thicken my navy bean soup?
To make the soup thicker, you can use a thickening agent like cornstarch or all-purpose flour. Start by dissolving a small amount of the thickening agent in cold water in a separate bowl. Then, add the mixture (also known as a slurry) to the soup while it’s bubbling. Keep adding more of the mixture until you reach the desired thickness of the soup.
How to make gasless bean soup?
When preparing dried beans for cooking, it is recommended to soak them for 8-12 hours prior to cooking. Doing so can decrease the amount of raffinose sugars present in the beans, making them easier for the body to digest. It is essential to use fresh water for cooking after discarding the soaking water to fully reap the benefits of a reduced raffinose content in your meal.
In conclusion, this vegan navy bean soup recipe is a simple and delicious dish that will warm your heart and soul. With nourishing ingredients like beans, kale, and nutritional yeast flakes, this soup is gluten-free, vegan, and packed with nutrients. Whether you are vegan or not, this recipe is perfect for anyone looking for a healthy meal that tastes great.
With easy-to-follow instructions and plenty of variations to suit your tastes, this soup is sure to become a staple in your household. You can enjoy it as a lunch or dinner, pair it with some fresh bread or a side salad for a complete meal.
Furthermore, this recipe is not only tasty but also economical; it’s made with affordable ingredients that are readily available in most grocery stores. You can also make it ahead of time and store it in the fridge or freezer for later use.
In short, this vegan navy bean soup recipe is an excellent addition to any collection of soup recipes out there. It’s easy to make, healthy, and full of flavor. So why not give it a try today? Your taste buds (and body) will thank you!
Vegan Navy Bean Soup Recipe
- 2 tablespoons olive oil
- 2 medium minced garlic cloves
- 1 cup chopped onion
- 5 cups water
- 2 cups cubed red potatoes (leave skins on)
- 2 cups chopped kale
- 2 teaspoons salt
- 1/2 teaspoon cumin
- 4 tablespoons nutritional yeast flakes
- 3 cups canned navy beans, drained (2-15 oz. cans)
- 1/3 cup vegan mayonnaise (to give creamy effect)
- In pot, sauté garlic and onion in olive oil (until lightly caramelized). Add water, cubed red potatoes, chopped kale, salt, cumin, and nutritional yeast. Stir. Cook, uncovered, over medium-high heat until potatoes are done (about 20 minutes).
- Add Navy Beans and Vegenaise. If available, use a whisk to stir in the Vegenaise. This helps to blend the Vegenaise thoroughly into the soup. Cook for several more minutes and serve.
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Jolo is a talented chef and food blogger with a passion for vegan and Caribbean flavors. From savory vegetarian dishes to tropical smoothies, Jolo’s Kitchen has something for everyone. Whether you’re looking for meat-free meals or creative Caribbean recipes, Jolo’s Kitchen is the perfect place for you.