10-Minute Prep Hearty Bean Soup
Updated: Jan 17, 2019
Mid-January, the coldest time of the year in many places, calls for healing, comforting and warming soups. Since we're on the topic of fiber this week, my mind automatically shifts to beans, which are some of the most fibrous plant-based foods on the planet. Lentils are my go-to when I need to bump up fiber intake for the day. One cup of cooked lentils has a whopping 16 grams of fiber! That's more than what most people get in an entire day. The recommended healthy intake of fiber is 25-30 grams per day. But I would challenge you to aim even higher and gradually increasing your intake to 35-40 grams a day while increasing your water intake at the same time. Fiber is needed for optimal digestion, preventing diseases like cancer and heart disease, and creating a healthy microbiome in your gut, which helps many things from boosting immunity to preventing neurological disorders (not to mention much more).
This soup was extremely easy to prepare. In fact, it may have taken me even less than 10 minutes. Have all of your veggies ready to go in the morning so that you can easily throw them in a crock-pot and go. Also, if you soak the beans in water the night before you can reduce gas-forming compounds and cooking time by an hour or two. By the time you're finished work the soup will be ready for you!
Makes approximately 10 servings
2 cups dried beans, rinsed and soaked overnight (I used 1 cup dried black beans and 1 cup dried chickpeas since that's what was on hand. I think black, kidney and/or Great Northern beans would be a yummy combination as well.)
1 28-ounce BPA free can diced tomatoes
32 ounces of vegetable broth
24 ounces or 3 cups water
1 medium yellow onion, chopped
1 orange or red pepper, chopped
2 large carrots, diced
3 garlic cloves, minced
1 Tbsp chili powder
1 Tbsp cumin powder
1 tsp garlic powder
1 tsp smoked paprika
1 tsp turmeric
1 tsp crushed red pepper (optional)
1 tsp salt
cilantro, chopped (as much as you'd like!)
A dollop of your favorite vegan cheese (we used Treeline Scallion French Style Soft Cheese) or you can make your own cashew cheese!
Spinach, chard or kale - stir a leafy green to the hot soup just before eating for an extra nutrient boost!
How to Make
Throw everything in a crockpot and stir well.
Cook on high for 6-8 hours.
Taste for more spice or salt to your liking. I added a little more crushed red pepper and a touch more of sea salt plus black pepper.
Scoop into your favorite soup bowl, add cilantro and a dollop of your favorite vegan cheese.
Nutrition info per cup of soup: Calories 190, Protein 13 grams, Carbohydrate 34 grams, Fiber 10 grams, Sodium 340 mg