Super Greens and Beans Soup (Vegan High-Protein) is a hearty and wholesome dish that is bursting with flavor and nutrition. This recipe is perfect for those who crave a comforting bowl of soup that offers a delightful mix of textures and vibrant colors. The combination of roasted vegetables and creamy coconut milk creates a luscious base that’s both nourishing and satisfying. Whether you’re in need of a quick weeknight dinner or a nourishing lunch, this vegan soup promises to warm your soul and fill your belly. With this step-by-step guide, you’ll learn how to whip up this delicious dish in no time.

Ingredients

Creating the Super Greens and Beans Soup requires an array of vibrant, nutritious ingredients. You’ll need 350g of fresh broccoli, chopped into tender stems and florets, providing a delightful crunch and rich flavor. One large courgette, sliced into half moons, adds a juicy sweetness, while a green pepper in chunky pieces contributes a subtle bite. A thickly sliced leek provides aromatic depth, complemented by four peeled garlic cloves that infuse the dish with warmth. Don’t forget four sprigs of fresh thyme to enhance the herbal profile.

To pack in the protein, grab two tins of butterbeans, drained, which boast creamy texture and richness alongside 160g of thawed peas for an extra pop of color and sweetness. The soup’s creamy dimension comes from a 400ml tin of coconut milk (choose light or full-fat based on your preference), while the juice of one lemon (about 2 tablespoons) adds a tangy brightness. For a umami punch and depth, include two tablespoons of nutritional yeast and 30ml of tahini, as well as a tablespoon of miso paste for extra flavor complexity. The addition of vegetable stock (300-400ml) provides the necessary liquid, topped off with salt and pepper for seasoning.

To serve, you’ll want thick coconut yogurt, a drizzle of olive oil, chili flakes, and vegan parmesan cheese for a delicious final touch. And a side of crusty bread is always a welcome accompaniment!

Step-by-Step Directions

Begin by preheating your oven to 160°C (fan) or 180°C (conventional) and prepare all of your vegetables. In a large roasting tin, combine the chopped broccoli, sliced courgette, green pepper, thickly sliced leek, peeled garlic cloves, and fresh thyme. Drizzle 2 tablespoons of olive oil over the vegetables and season them generously with salt and pepper. Roast the mixture in the oven for about 30 minutes, remembering to toss well every 10 minutes to ensure even cooking and to prevent the broccoli florets from burning.

Meanwhile, while the vegetables roast, drain and pat dry one tin of butterbeans. Spread them out on a separate roasting tray, drizzle with 1 tablespoon of olive oil, sprinkle with salt and pepper, and roast for 25 to 30 minutes or until they’re crispy and tender.

As the vegetables and beans are roasting, take some time to thaw your peas and prepare the vegetable stock. This will ensure that your soup comes together seamlessly.

Once the roasted vegetables have cooled for about 20 minutes, it’s time to blend! Reserve a few small broccoli florets for garnishing your soup later and set aside a handful of peas. In a blender, combine the remaining roasted vegetables, thawed peas, a second tin of drained butterbeans, coconut milk, lemon juice, nutritional yeast, tahini, miso paste, and prepared vegetable stock. Blend until you achieve a rich, creamy consistency, adjusting the thickness by adding more or less liquid as desired.

After blending, transfer the soup to a saucepan and warm it up before serving. Ladle the soup into deep bowls and add a generous dollop of coconut yoghurt on top. Garnish with the reserved broccoli florets, a sprinkle of extra peas, and roasted beans if desired. Finish with a drizzle of olive oil, a pinch of chili flakes, some extra herbs, and grated vegan cheese for a comforting finish.

Enjoy your soup immediately, or store it in your refrigerator for up to 2-3 days in sealed containers. You can also freeze it for up to one month; simply remember to let the soup thaw before warming it back up.

Tips & Tricks

For an even deeper flavor, consider adding a bay leaf during the roasting process. It can be removed before blending. Adding a splash of apple cider vinegar right before serving enhances the soup’s brightness. If you want a little spice, you can kick up the flavor profile with freshly grated ginger. You can customize this soup by adding other vegetables you have on hand, such as kale, spinach, or carrots. They’ll add a delightful variation and further boost the nutritional value.

Serving Suggestions & Pairings

This Super Greens and Beans Soup is versatile enough to be enjoyed on any occasion. It makes a great starter for a dinner party, particularly when paired with a crisp green salad or a piece of toasted crusty bread. For a filling lunch, serve it with a side of whole grain pita or avocado toast. It’s also perfect for meal prep; you can double the recipe to have hearty, healthy lunches throughout the week.

Nutritional Information

This soup is not only delicious but also highly nutritious! Each serving contains approximately 350 calories. It’s a fantastic source of plant-based protein, thanks to the butterbeans, while the coconut milk enriches it with healthy fats. The abundance of vegetables provides essential vitamins, minerals, and fiber, helping maintain balanced nutrition.

Storing Tips & Variations

To store, cool the soup completely before transferring it to airtight containers. It will keep well in the refrigerator for about 2-3 days. For longer storage, freezing is an excellent option. Portion the soup into freezer-safe containers, allowing some space for expansion. When you’re ready to enjoy it again, let it thaw overnight in the fridge and reheat gently on the stove.

If you wish to vary this recipe, consider using different beans like chickpeas or lentils. You could also swap the coconut milk for almond or cashew cream for a different texture and taste. Experimenting with seasonal vegetables is a great way to keep this dish fresh and exciting!

Conclusion

Now that you’ve mastered the Super Greens and Beans Soup, it’s time to enjoy the rewarding experience of cooking! Dive into the comforting flavors, and don’t hesitate to share your experience with friends and family. This soup is bound to become a favorite in your home, ideal for sharing and savoring.

FAQs

1. Can I use frozen vegetables instead of fresh ones?
Absolutely! Frozen vegetables can simplify your prep work. Just keep in mind they may need less roasting time.

2. Is this soup gluten-free?
Yes, all the ingredients in this recipe are naturally gluten-free, making it suitable for those with gluten sensitivities.

3. How can I make this soup spicier?
Adding red pepper flakes or a chopped jalapeño when roasting the vegetables will amp up the heat.

4. What can I substitute for tahini?
If you don’t have tahini, try using sunflower seed butter or almond butter for a nutty flavor.

5. Can I make this soup without coconut milk?
Yes! You can substitute coconut milk with regular soy or almond milk, although the taste will differ slightly in creaminess.

Enjoy cooking and let each spoonful of your Super Greens and Beans Soup bring a smile to your face!

Super Greens and Beans Soup

A hearty and wholesome vegan soup packed with protein, vibrant vegetables, and creamy coconut milk, perfect for a comforting meal.

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Prep Time 20 minutes mins

Cook Time 1 hour hr

Total Time 1 hour hr 20 minutes mins

Servings: 4 servings

Course: Main Course, Soup

Cuisine: Vegan

Calories: 350

Ingredients Method Notes

Ingredients

  

Vegetables

• 350 g fresh broccoli, chopped Provides a delightful crunch and rich flavor.
• 1 large courgette, sliced into half moons Adds a juicy sweetness.
• 1 medium green pepper, chunky pieces Contributes a subtle bite.
• 1 large leek, thickly sliced Adds aromatic depth.
• 4 cloves garlic, peeled Infuses the dish with warmth.
• 4 sprigs fresh thyme Enhances the herbal profile.

Beans and Peas

• 2 cans butterbeans, drained Provides creamy texture and richness.
• 160 g thawed peas Adds extra pop of color and sweetness.

Liquid Ingredients

• 400 ml coconut milk Choose light or full-fat based on your preference.
• 2 tbsp lemon juice Adds tangy brightness.
• 2 tbsp nutritional yeast Provides an umami punch.
• 30 ml tahini Adds creaminess and flavor complexity.
• 1 tbsp miso paste Enhances flavor complexity.
• 300-400 ml vegetable stock Provides necessary liquid.

Seasoning and Garnishes

• to taste salt and pepper For seasoning.
• thick servings coconut yogurt For serving.
• 1 tbsp olive oil For drizzling over the soup.
• to taste chili flakes For garnishing.
• to taste vegan parmesan cheese For garnishing.

Method

 

Preparation and Roasting Vegetables

1. Preheat your oven to 160°C (fan) or 180°C (conventional). Prepare all your vegetables.
2. In a large roasting tin, combine the chopped broccoli, sliced courgette, green pepper, thickly sliced leek, peeled garlic cloves, and fresh thyme.
3. Drizzle 2 tablespoons of olive oil over the vegetables, season generously with salt and pepper.
4. Roast the mixture in the oven for about 30 minutes, tossing every 10 minutes to ensure even cooking.

Roasting Butterbeans

1. Meanwhile, drain and pat dry one tin of butterbeans. Spread them out on a separate roasting tray.
2. Drizzle with 1 tablespoon of olive oil, sprinkle with salt and pepper, and roast for 25 to 30 minutes until crispy and tender.

Blending Soup

1. Once the roasted vegetables have cooled for about 20 minutes, reserve a few small broccoli florets for garnishing.
2. In a blender, combine the remaining roasted vegetables, thawed peas, a second tin of drained butterbeans, coconut milk, lemon juice, nutritional yeast, tahini, miso paste, and vegetable stock.
3. Blend until you achieve a rich, creamy consistency, adjusting thickness with more or less liquid as desired.

Serving

1. Transfer the blended soup to a saucepan and warm it up before serving.
2. Ladle the soup into deep bowls, add a dollop of coconut yogurt on top, and garnish with reserved broccoli florets, extra peas, and roasted beans.
3. Finish with a drizzle of olive oil, a pinch of chili flakes, extra herbs, and grated vegan cheese.

Notes

The soup can be enjoyed immediately or stored in the refrigerator for up to 2-3 days. Freeze for up to one month and thaw before warming.