Hearty Vegan Navy Bean & Kale Soup
Fall in love with this rich and flavorful Hearty Vegan Navy Bean & Kale Soup! A beloved recipe in our family, this dish surprises everyone with its savory depth that’s reminiscent of traditional meat-based soups. The blend of garlic, onion, and cumin creates an incredible aromatic base, while the creamy texture from the nutritional yeast and Vegenaise provides a hearty mouthfeel. Packed with protein from navy beans and nutrients from kale and potatoes, this soup is not just satisfying but also incredibly wholesome. Perfect for cozy dinners or meal prep, it’s a nutritious bowl of comfort that everyone will enjoy, regardless of their dietary choices!
N/A
Servings
250
Calories
11
Ingredients
Ingredients
olive oil
2 tablespoons (measured)
minced garlic cloves
2 medium (minced)
chopped onion
1 cup (chopped)
water
5 cups (measured)
cubed red potatoes
2 cups (cubed with skins on)
chopped kale
2 cups (washed and chopped)
salt
2 teaspoons (measured)
cumin
1/2 teaspoon (measured)
nutritional yeast flakes
4 tablespoons (measured)
drained navy beans
3 cups (from 2-15 oz. cans)
vegan mayonnaise
1/3 cup (measured)
Instructions
1
In a large pot, heat olive oil over medium heat. Add minced garlic and chopped onion, sautéing for about 5-7 minutes until they become fragrant and lightly caramelized.
2
Pour in 5 cups of water and add the cubed red potatoes, chopped kale, salt, cumin, and nutritional yeast. Stir well to combine all ingredients.
3
Increase the heat to medium-high and bring the mixture to a boil. Reduce heat to medium-low and let simmer uncovered for about 20 minutes, or until the potatoes are tender.
4
Once the potatoes are cooked, gently fold in the drained navy beans and vegan mayonnaise. For a smooth consistency, use a whisk to incorporate the Vegenaise thoroughly into the soup.
5
Allow the soup to simmer for an additional 5 minutes to heat through. Taste and adjust seasonings as necessary before serving hot!
Nutrition Information
6.25g
Fat
37.5g
Carbs
13g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Hearty Vegan Navy Bean & Kale Soup?
It is a rich, flavorful, and savory vegan soup made with navy beans, kale, and potatoes, designed to offer a hearty mouthfeel similar to traditional meat-based soups.
How many calories are in a serving of this soup?
Each serving contains approximately 250 calories.
Is this navy bean soup high in protein?
Yes, this soup is packed with protein, providing 13g per serving primarily from the navy beans.
What are the primary ingredients in this recipe?
The main ingredients include olive oil, garlic, onion, water, red potatoes, kale, navy beans, nutritional yeast, and vegan mayonnaise.
What kind of beans are used in this vegan soup?
The recipe calls for 3 cups of drained navy beans, which is approximately two 15 oz cans.
How do you make the soup creamy without dairy?
The creamy texture is achieved by using nutritional yeast flakes and vegan mayonnaise (Vegenaise).
What type of potatoes should I use?
The recipe recommends using cubed red potatoes with the skins left on.
What spices are used to flavor the soup?
The soup is seasoned with minced garlic, salt, and cumin.
How long does it take to cook the potatoes in the soup?
The potatoes should simmer for about 20 minutes until they are tender.
Can I use this recipe for meal prep?
Yes, this soup is described as being perfect for meal prep and cozy dinners.
What is the total fat content per serving?
There are 6.25g of fat per serving.
How many carbohydrates are in this soup?
Each serving contains 37.5g of carbohydrates.
How do I ensure the vegan mayonnaise is well incorporated?
The recipe suggests using a whisk to thoroughly incorporate the Vegenaise into the soup for a smooth consistency.
When should the kale be added to the pot?
The chopped kale is added at the same time as the water, potatoes, and spices before the initial simmer.
Do I need to sauté the vegetables first?
Yes, you should sauté the minced garlic and chopped onion in olive oil for 5-7 minutes until fragrant and caramelized.
How much water is required for the base?
The recipe requires 5 cups of water.
Is this a family-friendly recipe?
Yes, it is noted as a beloved family recipe that surprises people with its savory depth.
What is the role of nutritional yeast in this recipe?
Nutritional yeast adds a savory, cheesy depth and contributes to the soup's creamy texture.
Should the soup be boiled the entire time?
No, you should bring the mixture to a boil and then reduce the heat to medium-low to let it simmer.
When are the navy beans added?
The drained navy beans are gently folded in after the potatoes have finished cooking (after the 20-minute simmer).
How much olive oil is used?
The recipe uses 2 tablespoons of olive oil.
How many garlic cloves are needed?
The recipe calls for 2 medium minced garlic cloves.
What type of onion is best for this soup?
The recipe calls for 1 cup of chopped onion, which can be any standard variety used for sautéing.
How long do I simmer the soup after adding the beans and mayo?
Allow the soup to simmer for an additional 5 minutes to heat through after adding the final ingredients.
Is this recipe considered healthy?
Yes, it is tagged as healthy and nutritious, packed with vitamins from kale and minerals from beans and potatoes.
Can I adjust the seasonings at the end?
Yes, the instructions recommend tasting and adjusting the seasonings as necessary before serving.
How much cumin is in the recipe?
The recipe uses 1/2 teaspoon of cumin.
How many ingredients are in this soup in total?
There are 11 ingredients in this recipe.
What tags are associated with this recipe?
Tags include vegan, soup, healthy, navy beans, kale, comfort food, easy recipe, and nutritious.
How should the kale be prepared?
The kale should be washed and chopped into 2-cup measurements.