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Veggies Save The Day » Vegan Soup Recipes » Vegetable Bean Soup (Oil-Free)

Vegetable Bean Soup (Oil-Free)

By: Amy Katz · Published: Dec 26, 2017 · Last modified: Nov 1, 2019 · About 4 minutes to read this article. · This post may contain affiliate links. · As an Amazon Associate I earn from qualifying purchases.

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Vegetable Bean Soup is hearty and flavorful, made with potatoes, white beans, and kale. It’s vegan, gluten-free, and oil-free, and easy to prepare.

Vegetable Bean Soup with potatoes, kale, and white beans

Sometimes the best recipes are the simplest.

They can be made with everyday ingredients you usually keep on hand, and they take very little time to make.

And if you don’t have the ingredients, you can easily make substitutions with what you have.

Vegetable Bean Soup is one of those recipes.

Vegetable Bean Soup served in bowls for two

The inspiration for Vegetable Bean Soup came from reading Dr. John McDougall’s advice.

You may be familiar with his works such as The Starch Solution and The Healthiest Diet on the Planet.

And you probably remember him from the film Forks Over Knives.

I’ve had a renewed interest in his teachings since I joined a Facebook group for people following his WOE (Way of Eating).

Some of the recipes I already enjoy fit well with the McDougall diet, such as Instant Pot Mashed Potatoes, Veggies Burrito Bowls with Sweet Potato Noodles, and White Bean Dip.

Overhead of bowls of Vegetable Bean Soup

I decided to prepare this Vegetable Bean Soup based on what I’ve learned about the McDougall Starch Solution diet.

And while I admit I probably won’t follow this plan to the letter, I am enjoying reading about how healthy people have become who do. Some have reversed past health issues, and most have lost considerable weight.

If you’re here reading this, I’m sure you agree that a whole-food, plant-based diet is the healthiest way to eat.

Dr. McDougall encourages us to base our diet around starchy carbohydrates such as potatoes, rice, and quinoa.

At the same time, oil should be eliminated. Instead, fats are obtained from the source, such as olives, avocados, nuts, and seeds. For those wanting to lose weight, these fats should be minimized.

And while salt doesn’t need to be left out entirely, it should be added to the surface of foods after tasting them. So instead of cooking with salt, keep the salt shaker on the dining table instead of in the kitchen.

Close up of spoonful of Vegetable Bean Soup

Vegetable Bean Soup is delicious as a starter or an entree.

I really like it for lunch either on its own or with a green salad. You could also serve it with some crusty whole-grain bread. It’s also a great way to start dinner and would be perfect with pasta or lentil meatloaf muffins.

I used gold potatoes, but you can also use red or white potatoes.

And if you don’t have Cannellini or Great Northern Beans, try it with kidney beans or chickpeas (garbanzo beans).

You can also swap out the vegetables for your favorites. If you don’t want to use kale, try chard or spinach. Or add some broccoli or green beans.

And if you’re looking for more delicious soup recipes, check these out:

  • Chickpea Noodle Soup
  • Indo-Chinese Corn Soup
  • Vegan Minestrone Soup
  • Vegan Wild Rice Soup
  • Spicy Coconut Soup

Now let’s make Vegetable Bean Soup!

Vegetable Bean Soup

Vegetable Bean Soup

Vegetable Bean Soup is hearty and flavorful, made with potatoes, white beans, and kale. It's vegan, gluten-free, and oil-free, and easy to prepare.
5 from 1 vote
Print Rate
Course: Soup
Cuisine: American
Keyword: Vegetable Bean Soup
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6
Calories: 153kcal
Author: Amy Katz

Ingredients

  • 1/2 cup onions , diced
  • 3 cloves garlic , minced
  • 1/2 cup carrots , diced
  • 1/2 cup celery , diced
  • 2 cups gold potatoes , cubed (or substitute red or white potatoes)
  • 1 can white beans , (15 ounces) rinsed and drained (1 1/2 cups)
  • 1 can diced tomatoes, (15 ounces) with the juice
  • 8 cups low sodium vegetable broth
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • 1 teaspoon salt-free seasoning blend
  • 2 cups kale , (any variety) chopped
  • salt , to taste
  • pepper, to taste

Instructions

  • Heat a large pot over medium heat and add about 2 tablespoons water.
  • Saute the onion until slightly translucent and soft.
  • Add the garlic and saute for 30 seconds.
  • Add the carrots and celery and saute for a couple more minutes, adding water if the pan appears dry.
  • Then add the potatoes, beans, tomatoes with the juice, vegetable broth, thyme, bay leaf, and salt-free seasoning blend.
  • Stir to combine. Simmer, uncovered, until the potatoes are tender when pierced with a fork.
  • Remove the pot from the heat and stir in the chopped kale.
  • Taste the soup and add salt and pepper as desired.

Nutrition

Calories: 153kcal | Carbohydrates: 29g | Protein: 7g | Sodium: 225mg | Potassium: 787mg | Fiber: 5g | Sugar: 5g | Vitamin A: 4800IU | Vitamin C: 42mg | Calcium: 125mg | Iron: 4.6mg

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    About Amy

    Amy Katz is a vegan recipe developer, photographer, and Certified Vegan Nutrition Health Coach. She loves sharing delicious plant-based Mediterranean diet recipes that home cooks of all levels can enjoy. Her easy vegan recipes have been featured on NBC News, Parade, VegNews, BuzzFeed, MSN, Greatist, PureWow, Brides, LIVEKINDLY, Insider, Brit+Co, Well+Good, and more. She lives in Orange County, California with the love of her life, Brad, and their adorable black cat, Ozzy.

    Previous Post: « Chickpea Stir Fry (Oil-Free)
    Next Post: Sweet Potato Black Bean Salad »

    Reader Interactions

    Comments

    All commentsI made thisQuestions
    1. Mel | avirtualvegan.com

      December 26, 2017 at 5:19 pm

      My kind of dinner! I love veggie and bean packed soups and this is so healthy. I’m kind of needing that after Christmas!

      Reply
      • Amy

        December 27, 2017 at 1:02 pm

        Thank you, Mel!

        Reply
    2. Sarah De la Cruz

      December 27, 2017 at 11:52 pm

      This looks delicious! I love veggie soup, and so do my kids! Your photos are gorgeous too!!!

      Reply
      • Amy

        December 28, 2017 at 9:25 am

        Thanks so much, Sarah!

        Reply
    3. Cadry

      December 29, 2017 at 11:38 am

      I’ve been fighting a cold, and this is exactly the kind of food that’s been appealing to me lately – lots of vegetables and warm liquid. Thanks for sharing it!

      Reply
      • Amy

        December 29, 2017 at 11:55 am

        Seems like it’s that time of year! I hope the soup helps, Cadry!

        Reply
    4. Kim

      January 28, 2018 at 5:57 am

      Sounds delicious! Think I might use a can of Rotel-type tomatoes for a little kick. Can’t wait to try!
      Thanks!!

      Reply
      • Amy

        January 28, 2018 at 9:47 am

        Thanks Kim! Yes, those tomatoes would be great in this soup!

        Reply
    5. Donna Steward

      April 06, 2018 at 7:32 am

      Can this recipe be cooked in the Instant Pot?

      Reply
      • Amy

        April 06, 2018 at 11:01 am

        Hi Donna, Yes, you could make it in your Instant Pot. I haven’t tested it that way, but I think it would only need a few minutes on low pressure and then a quick release.

        Reply
    6. Tish Hamlin

      January 27, 2019 at 8:59 am

      Could this be done in a crock pot???

      Reply
      • Amy

        January 27, 2019 at 5:02 pm

        I’m sure that would work!

        Reply
    7. Wendy

      November 20, 2019 at 2:29 pm

      5 stars
      Making this in my Instant Pot now! This was really good. I made a few changes to accommodate my self and my hubby. I’m working on going WFPB and he’s a meat eater, so….I did use Better than Boullion (Chicken Stock). I subbed spinach for kale since that is what I had on hand. After cooking I put some shredded cooked chicken in his bowl and some cooked barley in mine, then added the soup. We both got what we wanted! Easy recipe that uses pantry staples!

      Reply
      • Amy Katz

        November 20, 2019 at 2:33 pm

        Fabulous! I love how you were able to accommodate both your tastes, Wendy!

        Reply

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    Hi! I’m Amy Katz

    As a Certified Vegan Nutrition Health Coach, my passion is creating vegan Mediterranean diet recipes to inspire everyone to choose plant-based meals more often. At Veggies Save The Day you’ll find simple delicious recipes that are easy to make any night of the week. Click here to join the FREE 3-Day vegan Mediterranean diet challenge

     

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