Super Greens Beans Soup Recipe For A High Protein Vegan Meal

Name: Super Greens Beans Soup
Prep time: 45 min
Cook time: 10 min
Total time: 55 min
Cuisine: Vegan
Ingredients: – 350g broccoli, including stems and florets, chopped; – 1 large courgette (zucchini), sliced into half-moons; – 1 green pepper, cut into chunks (yellow pepper can be an alternative); – 1 leek, thickly sliced (or substitute with onion); – 4 garlic cloves, peeled; – 4 sprigs fresh thyme; – 3 tablespoons olive oil (divided for roasting and drizzling); – 2 tins butterbeans (480g), drained (half for roasting, half for blending; cannellini beans can substitute); – 160g peas, thawed; – 4 stems fresh basil (leaves only); – 400ml coconut milk (light or full-fat); – Juice of 1 lemon (about 2 tablespoons); – 2 tablespoons nutritional yeast; – 2 tablespoons tahini; – 1 tablespoon miso paste (chickpea or brown rice miso preferred; tamari soy sauce can substitute); – 300-400ml vegetable stock or water; – Salt and pepper to taste; – 4 tablespoons thick coconut yogurt or other unsweetened dairy-free yogurt; – Reserved roasted beans; – Olive oil, chili flakes, vegan parmesan cheese (optional); – Bread such as sourdough, rye, buckwheat, or grain-free loaf for dipping

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Why You’ll Love This Super Greens Beans Soup

Imagine a warm bowl of super greens beans soup that makes every bite feel like a hug for your body. It’s quick and simple to whip up, perfect for busy schedules like those of parents rushing through the week or students balancing classes and meals. You’ll appreciate how the straightforward steps turn fresh veggies and beans into a delicious meal without needing fancy skills.

This super greens beans soup is packed with nutrient-dense greens and protein-rich beans, supporting your immune system and digestion while giving you a boost of essential vitamins. It’s naturally vegan, gluten-free, dairy-free, nut-free, and egg-free, making it a go-to for anyone watching their diet, like diet-conscious folks or those with food sensitivities. Plus, it’s versatile enough to adapt for different tastes, ensuring everyone at the table feels satisfied.

What really sets this super greens beans soup apart is its creamy, comforting texture that warms you up on cold days, ideal for lunch or dinner. With at least nine plant-based ingredients, it’s loaded with antioxidants and fiber to promote gut health, all without any animal products. Whether you’re a home cook exploring new flavors or a working professional needing a quick meal, this recipe brings joy to your kitchen and helps create memorable moments around the table on Isabella Hayes’ blog.

Health Benefits and Ease

The soup’s blend of fresh and roasted green vegetables, like broccoli and kale, delivers a punch of vitamins that keep you energized. Beans add high protein to make it filling, while ingredients like coconut yogurt support gut health naturally. This makes super greens beans soup not just tasty but also a smart choice for busy parents or seniors wanting simple, nutritious options.

It’s ready in under an hour, fitting seamlessly into tight schedules.
Customizable for various dietary needs, from vegan to low-calorie.
Offers a refreshing twist on traditional bean soup with its unique greens.

Jump To

1. Why You’ll Love This Super Greens Beans Soup
2. Essential Ingredients for Super Greens Beans Soup
3. How to Prepare the Perfect Super Greens Beans Soup: Step-by-Step Guide
4. Dietary Substitutions to Customize Your Super Greens Beans Soup
5. Mastering Super Greens Beans Soup: Advanced Tips and Variations
6. How to Store Super Greens Beans Soup: Best Practices
7. FAQs: Frequently Asked Questions About Super Greens Beans Soup
8. Super Greens Beans Soup

Essential Ingredients for Super Greens Beans Soup

Gathering the ingredients for super greens beans soup is straightforward, using fresh veggies and pantry staples to create a high-protein vegan meal. This section lists everything you need, focusing on precise measurements for easy preparation. Remember, this super greens beans soup is made from a variety of fresh and roasted green vegetables, beans, and creamy coconut yogurt to support gut health.

Main Ingredients for Roasting

350g broccoli, including stems and florets, chopped
1 large courgette (zucchini), sliced into half-moons
1 green pepper, cut into chunks (yellow pepper can be an alternative)
1 leek, thickly sliced (or substitute with onion)
4 garlic cloves, peeled
4 sprigs fresh thyme
3 tablespoons olive oil (divided for roasting and drizzling)
2 tins butterbeans (480g), drained (half for roasting, half for blending; cannellini beans can substitute)

Ingredients for the Soup

160g peas, thawed
4 stems fresh basil (leaves only)
400ml coconut milk (light or full-fat)
Juice of 1 lemon (about 2 tablespoons)
2 tablespoons nutritional yeast
2 tablespoons tahini
1 tablespoon miso paste (chickpea or brown rice miso preferred; tamari soy sauce can substitute)
300-400ml vegetable stock or water
Salt and pepper to taste

Ingredients to Serve

4 tablespoons thick coconut yogurt or other unsweetened dairy-free yogurt
Reserved roasted beans
Olive oil, chili flakes, vegan parmesan cheese (optional)
Bread such as sourdough, rye, buckwheat, or grain-free loaf for dipping

This comprehensive list ensures your super greens beans soup turns out creamy and packed with antioxidants. For a vegan beans soup variation, stick to these plant-based items. Here’s a quick table of nutritional highlights per serving to help you see why it’s a high protein super greens beans soup option:

Nutrient	Amount
Calories	350-383 kcal
Protein	12-13 g
Total Fat	20-23 g (Saturated Fat 3-5 g)
Carbohydrates	40-43 g (Fiber 12-13 g, Sugars 5-7 g)
Vitamin C	50-60 mg
Iron	2-3 mg

This super greens beans soup recipe is all about using every part of the veggies, like broccoli stems, to cut down on waste and boost nutrition.

How to Prepare the Perfect Super Greens Beans Soup: Step-by-Step Guide

Let’s dive into making this super greens beans soup, a high protein vegan soup that’s as fun to cook as it is to eat. Start by preheating your oven to 160°C fan or 180°C conventional, setting the stage for roasting those fresh greens. This step brings out the flavors in the vegetables, making your super greens beans soup recipe extra tasty.

Wash and trim your veggies, then combine the broccoli, courgette, green pepper, leek, garlic, and thyme in a large roasting tray. Drizzle with 2 tablespoons of olive oil, season with salt and pepper, and roast for 30 minutes, tossing every 10 minutes for even cooking. For a crispy twist, drain and pat dry one tin of butterbeans, spread them on a separate tray, drizzle with 1 tablespoon olive oil, season, and roast for 25-30 minutes.

Blending and Serving Steps

While the veggies roast, thaw the peas and drain the second tin of butterbeans. Prepare your vegetable stock to have it ready. Once roasted, let the vegetables cool for 20 minutes and reserve some small broccoli florets and peas for garnish. Now, blend the remaining roasted vegetables, peas, basil leaves, the second tin of beans, coconut milk, lemon juice, nutritional yeast, tahini, miso, and vegetable stock until smooth and creamy, adjusting the liquid as needed.

Warm the blended soup on the stove over low heat.
Serve in bowls, topped with coconut yogurt, reserved broccoli florets, peas, roasted beans, and optional add-ins like olive oil or chili flakes.
For a full meal, pair with bread such as sourdough for dipping. This super greens beans soup can be stored for 2-3 days in the fridge or frozen for up to one month.

If you’re looking for more soup inspiration, check out our cozy potato soup recipe on the blog. It’s another easy option for busy days.

Dietary Substitutions to Customize Your Super Greens Beans Soup

One of the best parts of super greens beans soup is how easy it is to tweak for your needs, keeping it a flexible vegan beans soup. If you’re aiming for more protein, swap butterbeans with chickpeas or cannellini beans to maintain that high-protein punch. Tofu or tempeh can add a fun twist, boosting the vegan super greens beans soup without losing creaminess.

For vegetable swaps, try using Swiss chard instead of kale if that’s what you have on hand, or opt for tamari in place of soy sauce for a gluten-free version. Adding herbs like thyme or rosemary can change the flavor profile, making your super greens beans soup feel new each time. These changes keep the soup nutritious and delicious for everyone, from food enthusiasts to newlyweds starting their kitchen adventures.

Protein alternatives: Chickpeas or lentils for beans.
Herb options: Thyme or rosemary for basil.
Base swaps: Vegetable stock with water if needed.

Mastering Super Greens Beans Soup: Advanced Tips and Variations

Taking your super greens beans soup to the next level is simple with a few pro tips. Blanch your greens quickly before roasting to keep their vibrant color and nutrients intact, which helps in making a top-notch high protein super greens beans soup. Using a slow cooker can deepen the flavors, perfect for meal prep on busy weekdays.

Experiment with flavors by adding smoked paprika for a smoky note or curry powder for some heat, turning your basic super greens beans soup into something exciting. For a creamier texture, stir in more coconut milk, and remember to blend in batches if your blender is small. Presentation matters too, so serve in colorful bowls with a drizzle of olive oil and fresh herbs for that wow factor.

Make-ahead options make this super greens beans soup ideal for feeding a crowd or prepping meals. For more ideas on quick recipes, visit our zucchini pasta guide, which pairs well with soups. It’s all about keeping things fresh and easy in your kitchen.

How to Store Super Greens Beans Soup: Best Practices

Storing your super greens beans soup keeps it fresh and ready for later, making it a smart choice for meal prepping. Pop it into airtight containers and chill in the fridge for up to 3 days to lock in those antioxidants and flavors. This works great for busy professionals who need a quick, healthy lunch.

When freezing, portion the soup into freezer-safe bags or containers, leaving room for expansion, and it can last up to 3 months. Thaw overnight in the fridge and reheat gently on the stove or in the microwave, stirring to keep the texture smooth. These tips help minimize waste while maximizing the benefits of this high protein vegan soup.

Refrigerate for short-term use within 3 days.
Freeze in portions for easy reheating.
Always stir when warming to maintain creaminess.

FAQs: Frequently Asked Questions About Super Greens Beans Soup

Is Super Greens Beans Soup suitable for people with gluten or nut allergies?

Yes, Super Greens Beans Soup is naturally gluten-free and nut-free. It’s made from vegetables and beans without any gluten-containing grains or nuts. However, if you plan to serve it with bread or toppings, be sure to choose gluten-free and nut-free options to keep the meal safe for those with allergies. Always check product labels to confirm.

How do I prepare Super Greens Beans Soup step-by-step?

Start by chopping and slicing your chosen vegetables, then roast them in the oven until tender. Roast a tin of beans separately if you want crispy topping beans. Once roasted, combine the vegetables and beans in a blender and blend until smooth. Warm the soup gently on the stove, then serve in bowls topped with coconut yogurt and roasted beans or other preferred garnishes.

How long can I store Super Greens Beans Soup after making it?

You can store Super Greens Beans Soup in an airtight container in the refrigerator for 2 to 3 days. For longer storage, freeze the soup for up to one month. When ready to eat, thaw it fully in the refrigerator and then reheat gently on the stove or in the microwave before serving.

Can I make Super Greens Beans Soup ahead of time for meal prepping?

Yes, this soup is an excellent option for meal prepping. Prepare it as usual, and then divide into portion-sized containers. Store in the fridge for a few days or freeze for later use. It reheats well, maintaining flavor and texture, making it convenient for quick and healthy meals throughout the week.

What are some healthy toppings or additions to serve with Super Greens Beans Soup?

Popular and nutritious toppings include a dollop of coconut yogurt, a sprinkle of roasted or crispy beans, fresh herbs like parsley or cilantro, and a drizzle of olive oil. You can also add a squeeze of lemon juice or a pinch of chili flakes for extra flavor. These additions add texture and enhance the soup’s nutritional profile.

Super Greens Soup with Beans for a High-Protein Vegan Meal