Loaded Vegan Veggie Soup

Ingredients

• 1 can (425 g; 15 oz)red kidney beans, drained and rinsed
• 1 can (425 g; 15 oz)navy beans, drained and rinsed
• 1 can (400 g; 14 oz)fire-roasted tomatoes
• 15 ml (1 tbsp)extra-virgin olive oil
• ½red onion, chopped
• 4 clovesgarlic, minced
• 1carrot, peeled and grated, or chopped
• 130 g (2 cups)chopped kale
• 150–300 g (1–2 cups)chopped sweet peppers, such as bell peppers or mini sweet peppers
• 165 g (1 cup)sweetcorn, white or yellow
• 150–300 g (1–2 cups)green peas, fresh or frozen
• 950–1,200 ml (4–5 cups)vegetable stock or broth
• 5 ml (1 tsp)sea salt, plus more to taste
• 5 ml (1 tsp)black pepper
• 5 ml (1 tsp)dried thyme
• 5 ml (1 tsp)ground cumin
• 5 ml (1 tsp)smoked paprika
• 5 ml (1 tsp)ground turmeric
• 5 ml (1 tsp), optionalred pepper flakes
• 5 ml (1 tsp)dried basil
• 5 ml (1 tsp)garlic powder

Instructions

1. 1

   Sauté aromatics

   Warm the olive oil in a medium Dutch oven over medium-high heat. Add the minced garlic and chopped onion and sauté for about 1–2 minutes, until the onion is translucent and the mixture smells fragrant.

2. 2

   Add beans

   Stir in the fire-roasted tomatoes, chopped sweet peppers, kidney beans and navy beans. Sauté for 1–2 minutes, then mix in the salt, black pepper, thyme, cumin, smoked paprika, turmeric, red pepper flakes if using, basil and garlic powder.

3. 3

   Add vegetables

   Add the carrot, peas, kale, sweetcorn and vegetable stock or broth. Stir until everything is combined.

4. 4

   Simmer soup

   Bring the soup to a boil and let it boil for 1–2 minutes. Lower the heat and simmer for about 20 minutes, or until the vegetables are tender. Add more salt to taste.

5. 5

   Serve warm

   Remove the pot from the heat and serve the soup straight away in bowls. Serve with bread or crackers if you like.

What is loaded vegan veggie soup?

This is a flexible vegetable-and-bean soup built around tomatoes, vegetable stock and a mix of pantry spices. It is not tied to one particular regional tradition; its appeal is the simple, hearty combination of beans and vegetables in a warming broth.

Here, two kinds of beans make the soup substantial, while kale, peas, sweetcorn, carrot and peppers bring a variety of colour and texture. Fire-roasted tomatoes and smoked paprika give the broth a deeper, smoky note.

Nutrition and macros by portion

The nutrition label shows one serving as written: 100 calories, 3g protein, 14g carbs, 4g fat.

The beans and vegetables provide most of the carbohydrates, while the olive oil supplies the main source of fat. The beans contribute some protein, though the recipe’s per-serving figure is modest; serve the soup with bread or crackers if you want a more substantial plate.

The beans and tomatoes

Canned beans: Drain and rinse both varieties before adding them. They are already cooked, so the brief sauté helps them take on flavour without needing a long cooking time.

Fire-roasted tomatoes: These go in with the peppers and beans, giving the broth its tomato base. Stir them around the pot so the seasoning can coat the ingredients.

Build flavour at the start

Aromatics: Give the onion and garlic just 1–2 minutes in the oil, until fragrant and the onion turns translucent. Keep them moving so the garlic does not catch.

Spices: Stir the seasonings in after the beans and tomatoes, before adding the stock. This distributes them through the ingredients; red pepper flakes are optional if you prefer less heat.

Get the broth consistency right

Stock amount: Use 950 ml for a thicker, more stew-like bowl or up to 1,200 ml for a brothier soup. The vegetables and beans should be well surrounded by liquid as they simmer.

Seasoning: Salt levels vary between stock brands and canned ingredients, so taste at the end and add more salt if needed. The recipe also leaves room to adjust the broth amount within the stated range.

Simmer until tender

After bringing the pot to a boil for 1–2 minutes, turn the heat down and simmer for about 20 minutes. A gentle simmer gives the carrot, kale and other vegetables time to cook through.

Check a piece of carrot and a piece of kale for tenderness before serving. The vegetables should be cooked through while still holding their shape.

Serve with bread or crackers

A slice of bread or a few crackers makes a simple accompaniment and is suggested as an optional side. Serve the soup hot, straight after taking it off the heat.

For a fuller meal, pair it with a substantial slice of bread; for a lighter side, a few crackers keep the focus on the soup.

Recipe notes & tips

• Drain and rinse the beans well before adding them to the pot.
• Grate the carrot for a finer texture, or chop it if you prefer distinct pieces.
• Use frozen peas straight from the freezer; there is no need to thaw them first.
• Start with the lower amount of stock if you prefer a thicker soup.
• Taste for salt after simmering, as the stock may already be seasoned.
• Leave out the red pepper flakes for a milder bowl.

Variations

• Change the beans: Use another drained, rinsed variety in place of kidney or navy beans.
• Adjust the greens: Swap kale for another leafy green, adding it with the other vegetables.
• Choose your peppers: Use bell peppers or mini sweet peppers as suggested.
• Make it milder: Leave out the red pepper flakes.
• Vary the broth: Add anywhere from 950 ml to 1,200 ml vegetable stock to suit your preferred consistency.

Common mistakes to avoid

• Burning the garlic: Sauté it with the onion for only 1–2 minutes, stirring until fragrant.
• Adding too much liquid: Begin with 950 ml stock if you want a thicker soup; add more within the listed range for a looser broth.
• Skipping the final taste: Check the seasoning after simmering and add salt to taste.
• Rushing the simmer: Cook for about 20 minutes, checking that the vegetables are tender before serving.
• Forgetting to rinse the beans: Drain and rinse them before adding so the canning liquid does not go into the soup.

How to store

Cool leftovers and refrigerate them in a covered container for up to 3 days. Reheat gently in a saucepan until piping hot, adding a splash of stock or water if the soup has thickened.

Frequently asked questions