Healthy 15 Bean Soup Recipe

There’s something incredibly satisfying about a bowl of hearty soup that not only warms you up but also nourishes your body with essential nutrients. One such comforting and nutritious choice is Healthy 15 Bean Soup. A mix of various legumes, vegetables, and seasonings, this soup offers a satisfying meal that’s both filling and rich in flavor. Whether you’re looking to enjoy a wholesome lunch or dinner, or need a dish to bring to a potluck, this soup checks all the boxes.

What makes this 15 Bean Soup so special? Well, it’s packed with fiber, protein, and a range of vitamins and minerals, making it a stellar choice for anyone aiming to eat healthier without sacrificing taste. You can easily adapt it to your preferences and dietary needs, making it one of those versatile recipes that you can make your own.

So, let’s dive deep into this nutritious and comforting dish, and I’ll walk you through a simple yet delicious recipe that you can recreate at home with ease.

Healthy 15 Bean Soup Recipe

Ingredients Needed

To create a well-balanced and flavorful 15 Bean Soup, you’ll need a mix of beans, fresh vegetables, and seasonings. Here’s the list of ingredients you’ll need:

• 15 Bean Mix: A variety of dried beans that typically include navy, kidney, black, pinto, and lima beans, among others. You can find pre-packaged 15 bean mixes in most grocery stores, often with a seasoning packet included.

• Vegetables

  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 2 medium carrots, diced
  • 2 celery stalks, chopped
  • 1 red bell pepper, diced (optional for added sweetness)

• Broth

  • 6 cups of vegetable broth (or chicken broth for a non-vegetarian option)

• Tomatoes

  • 1 can (14.5 oz) diced tomatoes (with their juices)

• Seasonings

  • 1 tsp dried thyme
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • 1 bay leaf
  • Salt and pepper, to taste
• Olive Oil: 2 tbsp (for sautéing the vegetables)
• Fresh Parsley or Cilantro: For garnish (optional)

Cooking Instructions

This recipe is a breeze to make, and the slow simmering process fills your kitchen with the most inviting smells. Follow these simple steps to create your own 15 Bean Soup:

1. Prep The Beans

   • Start by rinsing the dried beans thoroughly to remove any dirt or debris.

   • Soak the beans: There are two methods to do this:

     • Overnight Soak: Place beans in a large bowl, cover with water, and let them sit overnight.
     • Quick Soak: If you’re short on time, you can do a quick soak by placing the beans in a pot, covering them with water, bringing to a boil, then turning off the heat and letting the beans sit for an hour. Drain before using.

2. Sauté The Vegetables

   • Heat the olive oil in a large soup pot or Dutch oven over medium heat.
   • Add the diced onion, garlic, carrots, celery, and red bell pepper. Sauté for about 5-7 minutes, or until the vegetables are softened and the onions are translucent.

3. Combine Beans, Broth, And Tomatoes

   • Add the soaked beans to the pot, along with the vegetable broth and diced tomatoes. Stir to combine.

4. Add The Seasonings

   • Toss in the thyme, smoked paprika, cumin, bay leaf, salt, and pepper. Stir again to evenly distribute the spices.

5. Simmer The Soup

   • Bring the mixture to a boil over medium-high heat.
   • Once boiling, reduce the heat to low and cover the pot. Let it simmer for 1.5 to 2 hours, stirring occasionally, until the beans are tender and the flavors meld together.

6. Final Touches

   • Once the soup is done, taste and adjust the seasoning, adding more salt, pepper, or spices as needed.
   • Remove the bay leaf before serving.
   • Garnish with freshly chopped parsley or cilantro if desired.

Ingredient Insights

Each ingredient in this soup plays a unique role, contributing not only to the flavor but also to its health benefits. Let’s break it down:

• 15 Bean Mix: The mix is the heart of this recipe. With each variety of bean, you get a different texture and flavor profile, but all beans are excellent sources of plant-based protein and fiber. They help regulate blood sugar, support digestion, and keep you feeling full longer.
• Vegetables (Carrots, Celery, Onion, Garlic, Bell Pepper): Vegetables are the backbone of any healthy soup. They provide a range of essential vitamins and minerals, like vitamin A (carrots), vitamin K (celery), and antioxidants (onion and garlic). The bell pepper adds a touch of sweetness and a dose of vitamin C.
• Broth: The broth is the base of your soup, adding both flavor and depth. Vegetable broth gives a great foundation for a vegan or vegetarian version, while chicken broth can add an extra layer of richness.
• Tomatoes: Tomatoes bring acidity and brightness to balance the richness of the beans. They’re also a great source of lycopene, a powerful antioxidant.
• Spices (Thyme, Paprika, Cumin): These spices bring a warm, earthy, and slightly smoky flavor to the soup. Cumin adds a subtle heat, while smoked paprika imparts depth and complexity. Thyme is a classic herb that adds freshness.

Expert Tips

• Use Homemade Broth: If you have the time, using homemade vegetable or chicken broth can take your soup to the next level in terms of flavor.
• Don’t Rush the Simmering: The longer the soup simmers, the better the flavors meld. Let it cook slowly over low heat to bring out the best of the beans and seasonings.
• Add Greens for Extra Nutrients: For a pop of color and extra nutrients, stir in some spinach, kale, or chard toward the end of cooking. Just be sure to cook it until the greens are wilted and tender.
• Storage Tips: This soup stores beautifully in the fridge for up to 5 days, so it’s perfect for meal prep. The flavors often taste even better the next day!
• Blending Option: If you prefer a creamy soup, you can blend part of the soup using an immersion blender to create a smooth texture. This is especially useful if you want to reduce the bean chunks and create a silky broth.

Recipe Variations

The beauty of this 15 Bean Soup lies in its versatility. Here are some variations you can try:

• Vegan Version: Simply use vegetable broth and omit any non-vegan ingredients. The soup is naturally vegan as it stands.
• Meat Lover’s Version: Add cooked sausage, ham, or turkey for extra flavor. You can even toss in some bacon for a smoky, salty touch.
• Spicy Version: If you love a little heat, add some diced jalapeños or a pinch of red pepper flakes. For a more intense kick, stir in a bit of hot sauce or chili powder.
• Sausage and Kale: Add chunks of smoked sausage and a handful of kale for a hearty, protein-packed version that’s loaded with flavor and nutrition.
• Slow Cooker Version: You can easily adapt this recipe for the slow cooker. Simply sauté the vegetables, then add all ingredients into the slow cooker. Cook on low for 6-8 hours or high for 3-4 hours.

Final Words

Healthy 15 Bean Soup is more than just a meal; it’s a comforting, nutrient-packed dish that delivers warmth and satisfaction in every spoonful. Whether you’re making it for a cozy dinner, meal prepping for the week, or feeding a crowd, this recipe is guaranteed to impress. With simple ingredients, minimal prep, and the magic of slow-cooked flavors, it’s no wonder this dish has stood the test of time.