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vegan tomato bean soup

Beans and legumes are fundamental to balanced plant-based diet and overall health and wellbeing.

When I started eating a lot more plant-based, I began to enjoy beans a lot more than before. They are so wonderful in cooking. A true powerhouse of nutrients, fiber, protein and much more. Plus they are delicious, cheap, super versatile and you have so many varieties of beans to choose from.

Beans are packed with vitamins and minerals such as potassium, magnesium, iron, B vitamins, are low in saturated fats and cholesterol-free and even help to lower it. Beans are also incredibly satisfying, keeping you fuller for longer as they metabolize much slower than other complex carbs.

Other health benefits that these little gems provide include:

  • lowering the risk of heart disease
  • a wide range of cancer-fighting chemicals
  • reducing LDL cholesterol levels
  • high in soluble and insoluble fiber
  • preventing constipation and improving digestion
  • low glycemic index and help balance blood sugar levels

vegan tomato bean soup

Do you suffer from any of the above? Bad digestion maybe? We’ve all been there…at least I have a big time. It’s time to include some beans in your diet, my diet, everybody’s diet!

I’m sharing with you this easy 30-minute soup recipe, made with delicious beans and other vegetables to power your body and satisfy you. This soup is also the perfect dish to meal-prep for the week and very versatile in the sense of what you add to it. Some grains like rice, wholewheat pasta or buckwheat would go nicely with this creamy bean soup.

I find cooking with beans very convenient way of fueling my body with nutrients, protein, and dietary fiber. They are very inexpensive if buying dry and cooking them yourself or just using them canned, in which case make sure to rinse them thoroughly. Don’t be afraid of canned beans. They are just as nutritious as dried ones, just be conscious to select low or no-sodium varieties without additives.

Beans work well in just about any savory meal and also in baking. I’ve made some delicious brownies using beans as a base before. Baking with beans is actually quite popular, and just another clever tasty way of getting veggies in and I’m all for that.

vegan tomato bean soup

SERVING THIS DELICIOUSNESS

This bean soup is very thick and filling, that’s why it can be served on its own just with some avocado on top for healthy fats and extra flavor. It would also be nice poured on top of rice or any other grain and sprinkled with nutritional yeast for some cheesy element.

In my recipe, I use an electric hand blender to puree some of the soup, leaving some bits of vegetables to add to the texture. If you prefer the soup to be even creamier and smoother, I suggest blending it in the high-speed blender.

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vegan tomato bean soup

VEGAN TOMATO BEAN SOUP

  • Author: Tina
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 3 servings
  • Category: Main, Soup
  • Cuisine: Mediterranean, Vegan, Healthy

Description

This bean soup is super creamy and delicious, packed with nutrients and wholesome ingredients to nourish and fuel your beautiful body. It is cooked in 30 minutes with little to no effort at all. Perfect dish to meal-prep for the week or even take to work. An overall balanced meal containing plant-based protein, complex carbs, vitamins, and minerals. Very rich in flavor and 100% vegan! Feel free to add any vegetables or grains of choice.


Ingredients

  • 1 small onion
  • 2 garlic cloves
  • 1 small carrot
  • 1/2 red pepper
  • 1/2 can tomato concentrate
  • 500 ml vegetable broth
  • 1 tsp cumin
  • 1/2 tsp cayenne pepper
  • 2 cans beans (I used red and brown beans)
  • 1 tbsp olive oil

Instructions

  1. Start off by chopping onion and garlic into small pieces and sauteing them on a low to medium heat with olive oil for about 5 minutes
  2. Add chopped carrot and pepper to the onion mixture and cook for another 5 minutes before adding in tomato puree
  3. Combine the veggies with tomato puree well, then add in drained and rinsed beans
  4. Pour in the vegetable broth, season with cumin and cayenne pepper, cover and let simmer for about 20 minutes
  5. Puree most of the soup with an electric hand blender, leaving some bits of texture or blend the whole soup in a blender, whatever you prefer
  6. Taste the soup and add salt if needed. Serve on its own, with some rice or another type of grain and avocado. Sprinkle some fresh parsley on top!

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vegan tomato bean soup