Vegetable Bean Soup (Oil-Free)

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.

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.

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.

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.

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!

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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.

Course Soup

Cuisine American

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Servings 6

Calories 153 kcal

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

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

Recipe Notes

If you make Vegetable Bean Soup, or any of the other recipes on the website, I would love to see your creations! 

Use the hashtag #veggiessavetheday on Instagram and tag Veggies Save The Day so I don’t miss seeing what’s cooking in your kitchen. In addition, you can post your photos on the Facebook page Veggies Save The Day. 

Nutrition Facts

Vegetable Bean Soup

Amount Per Serving

Calories 153

% Daily Value*

Sodium 225mg 9%

Potassium 787mg 22%

Total Carbohydrates 29g 10%

Dietary Fiber 5g 20%

Sugars 5g

Protein 7g 14%

Vitamin A 96%

Vitamin C 50.9%

Calcium 12.5%

Iron 25.6%

* Percent Daily Values are based on a 2000 calorie diet.