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Two bowls of vegan vegetable bean soup with bun.
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Vegetable Bean Soup Recipe (vegan)

Easy to make, this one-pot, creamy, white bean soup is loaded with vegetables and quinoa. It's super flavourful, nourishing and warming for the body and soul. Naturally gluten-free, vegetarian, plant-based and oil-free friendly this vegan soup is perfect for all eaters!
Course Dinner, Soup
Cuisine Vegan, Vegetarian
Keyword 30 minute meals, bean recipe, gluten free recipe, vegan soup, vegetable bean soup, vegetarian soup, white bean soup
Prep Time 10 minutes
Cook Time 40 minutes
Servings 6 people
Author Tracy Halasz

Ingredients

  • 2 tbsp oil
  • 1 tsp fennel seeds, toasted
  • 1 onion, chopped
  • 2 cloves garlic, chopped
  • 2-3 cups cauliflower, chopped
  • 1 tbsp dry oregano (or more to taste)
  • 1-2 tsp hot pepper flakes, to taste
  • 2 carrots, cut into coins or strips
  • 3 cups white beans
  • 1 28 oz can tomatoes
  • 4-6 cups water
  • 1 tbsp vegetable broth base, powder, cube
  • ½ cup quinoa, uncooked
  • 2 tbsp nutritional yeast
  • 1 tbsp soy sauce
  • 2 cups kale or spinach, chopped
  • ½ cup cashew cream (optional)
  • lime juice
  • cilantro or basil, chopped

Instructions

  • In a large pot or dutch oven, warm the oil over medium heat until shimmering. Add the fennel seeds and let roast for 30 seconds to 1 minute until fragrant.
  • Add chopped onions, garlic, and cauliflower. Saute until tender and lightly golden (about 10-12 minutes). Add salt, pepper, oregano, and red pepper flakes.
  • Add carrots, rinsed beans, tomatoes, water mixed with 1 tbsp broth base, quinoa to the pan and stir to combine. Cover and let simmer over medium to medium-low for 15 minutes.
  • Add nutritional yeast, soy sauce, kale and simmer until quinoa cooked.
    Pro Tip: if using a tender leafy green like spinach, add only a couple minutes before serving.
  • If you want the soup creamier, you can blend ⅓ of the soup with an immersion blender or in a stand blender before adding the greens. Then stir back into the soup.
  • OR if you want to keep all the texture, instead just add a swirl of cashew cream* to the top of each bowl of soup before serving.
    *Make the cashew cream while the soup is simmering.
  • Top each bowl of soup with chopped cilantro/basil, hot pepper flakes, and a squeeze of lime.

*Quick Cashew Milk/Cream

  • ½ cup raw unsalted cashews
    ½ cup boiling water
    pinch of salt
  • Place cashews in the jug of high-power blender. Pour boiling water over cashews - cover with lid. Wait 5 minutes, add a pinch of salt and blend until creamy. Add a tablespoon of water at a time to loosen cream until desired consistency is met as necessary.
  • Leftover cashew cream can stored in the fridge for up to a week.

Notes

Original Recipe inspired by Anna from Easy Animal Free
Vegetables - this vegetarian bean soup is very versatile - swap out any vegetables for whatever you have on hand.
Beans - choose at least one white bean for creaminess, but a medley of beans would be delicious.
Flavouring the soup - there are so many options for adding flavour to this soup - you don't have to stick with just Tuscan spices! I think Indian or Mexican spices would be incredible with white beans and tomatoes.
Freezer friendly soup - I like to freeze in individual-size portions for quick lunches or dinners throughout the week. But also, it thaws much quicker when frozen in smaller sizes. You may need to add a tablespoonful of water or two when reheating.