Super Greens and Beans Soup (Vegan High-Protein) is a delightful and nutritious dish that is incredibly comforting and perfect for any season. Packed with vibrant vegetables, creamy coconut milk, and hearty beans, this soup offers a warming experience that nourishes both the body and soul. Its step-by-step recipe enables even novice cooks to whip up a healthy meal that the whole family will enjoy. This high-protein, vegan option is not only easy to make but also brings a taste of home to your dining table.

Ingredients

To create your Super Greens and Beans Soup, gather these delightful ingredients:

Broccoli: 350g, chopped into florets and stems, providing a crunchy texture and rich, earthy flavor.
Courgette: 1 large, sliced into ½ moons, contributing a soft and slightly sweet taste.
Green Pepper: 1, cut into chunks for a refreshing crunch.
Leek: 1, thickly sliced for its gentle, savory flavor.
Garlic: 4 cloves, peeled and adding a punch of aromatic goodness.
Fresh Thyme: 4 sprigs, for a herbaceous note that elevates the overall taste.
Olive Oil: 3 tablespoons, bringing richness and enhancing the flavors.
Butterbeans: 2 tins (480g), drained for that creamy texture and high protein content.
Peas: 160g, thawed, for a burst of sweetness and color.
Basil: 4 sprigs, adding a fresh and fragrant aroma.
Coconut Milk: 1 tin (400ml), either light or full-fat, providing creaminess and a hint of tropical flavor.
Lemon Juice: From 1 lemon (2 tablespoons), brightening the dish with its zesty notes.
Nutritional Yeast: 2 tablespoons, bringing a cheesy flavor without dairy.
Tahini: 2 tablespoons, adding nutty depth to the soup.
Miso Paste: 1 tablespoon, for a savory umami kick.
Vegetable Stock: 300-400ml, the base that ties all the flavors together.
Salt and Pepper: For seasoning to taste.
Coconut Yoghurt: 4 tablespoons, providing a creamy dollop for serving.
Additional Toppings: Olive oil, chili flakes, and vegan parmesan cheese, for extra flavor.
Bread: A side of crusty bread for dipping, completing the meal.

Step-by-Step Directions

Preheat your oven to 160ºC Fan/180ºC.
Prepare all the vegetables by chopping and slicing them as indicated in the ingredients list.
In a large roasting tin, add the broccoli, courgette, green pepper, leek, garlic, and thyme. Drizzle with 2 tablespoons of olive oil, and season with salt and pepper. Roast in the oven for about 30 minutes, tossing every 10 minutes to ensure the broccoli doesn’t burn and everything turns tender and golden.
Meanwhile, drain and pat dry one tin of butterbeans, then lay them out on a roasting tray. Drizzle with 1 tablespoon of olive oil and season with salt and pepper. Roast for 25-30 minutes until they are crispy and tender.
As the vegetables are roasting, thaw the peas, drain the second tin of butterbeans, and prepare your vegetable stock.
Once the roasted vegetables have cooled for about 20 minutes, reserve a few small broccoli florets and peas for garnishing. Pour the remaining roasted veggies into a blender jug, along with the peas, basil, the second tin of drained butterbeans, coconut milk, lemon juice, nutritional yeast, tahini, miso, and prepared stock (or water). Blend until smooth and creamy, adjusting the liquid to achieve your desired consistency.
Pour the blended soup into a saucepan and warm it over low heat until hot. Serve into bowls and top with a spoonful of coconut yogurt, reserved broccoli florets, peas, and roasted beans. For added flavor, drizzle with olive oil, sprinkle chili flakes, and vegan cheese, as desired.
Enjoy your soup immediately or store it.

Tips & Tricks

Aromatic Boost: For an extra flavor punch, sauté the garlic and leeks in olive oil before adding the other ingredients. This will intensify their flavors.
Creaminess: If you like your soup creamier, blend in more coconut milk or a dollop of nut butter for added richness.
Texture Variation: Leave some beans and veggies unblended if you enjoy a chunkier soup.

Serving Suggestions & Pairings

This Super Greens and Beans Soup is perfect for a cozy family dinner or as a hearty lunch. Serve alongside crusty whole-grain bread or a salad for a balanced meal. It’s an ideal dish for meal prep as well and works wonderfully for meal-preparation enthusiasts looking for healthy, easy options.

Nutritional Information

Serves approximately 4 people, with each serving containing around 300 calories. The soup is loaded with protein thanks to the butterbeans and tahini, and is rich in vitamins and minerals from the veggies. A balanced choice, it’s high in dietary fiber, aiding digestion, and contributes to overall well-being.

Storing Tips & Variations

Leftovers can be stored in sealed containers in the refrigerator for 2-3 days. For longer storage, freeze portions for up to 1 month. When reheating frozen soup, allow it to defrost in the fridge overnight and warm gently. Variations of this recipe include adding different green veggies like spinach or kale and experimenting with various legumes like chickpeas.

Conclusion

Don’t hesitate to give this Super Greens and Beans Soup a try! It’s simple to prepare and bursting with flavors, making it a staple for any vegan kitchen. Share your experiences and any modifications you make in the comments below!

FAQs

Can I use frozen vegetables?
Absolutely! Frozen vegetables work well, and they often retain nutrients.
Is there a substitute for coconut milk?
Yes, you can use almond milk or any other plant-based milk, but the texture will be slightly different.
Can I make this soup in advance?
Yes, the flavors develop beautifully when made a day ahead. Just reheat gently before serving.
What can I add for extra protein?
Feel free to toss in some cooked quinoa or lentils to increase the protein content.
How do I make it spicier?
You can add fresh chili peppers or a dash of hot sauce to the soup for an extra kick!

Super Greens and Beans Soup

A delightful and nutritious vegan soup packed with vibrant vegetables, creamy coconut milk, and hearty beans.

Print Recipe Pin Recipe

Prep Time 20

Cook Time 1

Total Time 1 20

Course Main Course, Soup

Cuisine Mediterranean, Vegan

Servings 4 servings

Calories 300 kcal

Ingredients

Vegetables

350 g Broccoli, chopped into florets and stems Provides a crunchy texture and rich, earthy flavor.
1 large Courgette, sliced into ½ moons Contributes a soft and slightly sweet taste.
1 Green Pepper, cut into chunks Adds a refreshing crunch.
1 Leek, thickly sliced Offers gentle, savory flavor.
4 cloves Garlic, peeled Adds aromatic goodness.
4 sprigs Fresh Thyme Provides herbaceous notes.

Beans and Legumes

2 tins (480g) Butterbeans, drained Offers creamy texture and high protein.
160 g Peas, thawed Adds sweetness and color.

Liquids and Seasoning

1 tin (400ml) Coconut Milk Provides creaminess and tropical flavor.
2 tablespoons Lemon Juice Brightens the dish.
2 tablespoons Nutritional Yeast Provides cheesy flavor without dairy.
2 tablespoons Tahini Adds nutty depth.
1 tablespoon Miso Paste Provides umami flavor.
300-400 ml Vegetable Stock Forms the base of the soup.
Salt and Pepper For seasoning to taste.

Toppings

4 tablespoons Coconut Yoghurt For serving.
Additional Toppings: Olive oil, chili flakes, vegan parmesan cheese For extra flavor.

Sides

Bread Crusty bread for dipping.

Instructions

Preparation

Preheat your oven to 160ºC Fan/180ºC.
Prepare all the vegetables by chopping and slicing them as indicated in the ingredients list.

Roasting Vegetables

In a large roasting tin, add the broccoli, courgette, green pepper, leek, garlic, and thyme. Drizzle with 2 tablespoons of olive oil and season with salt and pepper. Roast in the oven for about 30 minutes, tossing every 10 minutes.
Meanwhile, drain and pat dry one tin of butterbeans, then lay them out on a roasting tray. Drizzle with 1 tablespoon of olive oil and season with salt and pepper. Roast for 25-30 minutes until they are crispy and tender.

Blending and Serving

As the vegetables are roasting, thaw the peas, drain the second tin of butterbeans, and prepare your vegetable stock.
Once the roasted vegetables have cooled for about 20 minutes, reserve a few small broccoli florets and peas for garnishing. Pour the remaining roasted veggies into a blender with the peas, basil, the second tin of drained butterbeans, coconut milk, lemon juice, nutritional yeast, tahini, miso, and prepared stock. Blend until smooth and creamy, adjusting the liquid as needed.
Pour the blended soup into a saucepan and warm it over low heat until hot. Serve into bowls and top with a spoonful of coconut yogurt, reserved broccoli florets, peas, and roasted beans. Drizzle with olive oil, sprinkle chili flakes, and vegan cheese as desired.

Notes

For extra flavor, sauté the garlic and leeks in olive oil before adding the other ingredients. If you prefer creamier soup, blend in more coconut milk. For a chunkier soup, leave some beans and veggies unblended.

Keyword Comfort Food, Healthy Meal, High Protein, Vegan Soup, Vegetable Soup