Instapot Hearty Winter Vegetable Bean Soup - Plant-Based, Oil-Free, Gluten-Free, Vegan Recipe

Delicious winter vegetables and hearty white Canary Beans come together for this satisfying, healthy soup.  A quick oil-free saute with dried spices creates the base for a flavorful, low-sodium broth.  The Instapot makes easy work to finish the cooking, but you can also make this gluten-free, plant-based vegan recipe on the stovetop or in a Slow Cooker.

EASY                  Servings: 4                  Ready In: 50 minutes (plus soaking)

 Instapot Hearty Vegetable Bean Soup - Healthy, Plant-Based, Gluten-Free, Oil-Free, Easy Vegan Recipe

Instapot Hearty Vegetable Bean Soup - Healthy, Plant-Based, Gluten-Free, Oil-Free, Easy Vegan Recipe

 Plant-Based Tip: Canary beans offer hearty texture and plant-based protein to this hearty soup recipe.  You can use another white bean, though, like cannellini, navy, or lima.

Plant-Based Tip: Canary beans offer hearty texture and plant-based protein to this hearty soup recipe.  You can use another white bean, though, like cannellini, navy, or lima.

  Short on Time?   Don’t have time to cook raw beans?  Use canned!  Simply substitute the raw beans for 1 can of Cannellini, Navy, or Red Kidney beans.  You can even use a whole grain like quinoa instead.  You’ll still want to simmer everything for about 10-15 minutes, to develop delicious flavor.

Short on Time?  Don’t have time to cook raw beans?  Use canned!  Simply substitute the raw beans for 1 can of Cannellini, Navy, or Red Kidney beans.  You can even use a whole grain like quinoa instead.  You’ll still want to simmer everything for about 10-15 minutes, to develop delicious flavor.

 Chef's Tip for Flavor:  Even if you're using a Slow Cooker or cooking this on the stove top, you'll want to saute the vegetables with the spices a few minutes, until aromatic and golden brown.  You could skip this step, but it adds an extra layer of flavor.

Chef's Tip for Flavor:  Even if you're using a Slow Cooker or cooking this on the stove top, you'll want to saute the vegetables with the spices a few minutes, until aromatic and golden brown.  You could skip this step, but it adds an extra layer of flavor.

 Chef's Bean Tip:  Whether using soaked beans or canned beans, you always want to drain and rinse beans before cooking.

Chef's Bean Tip:  Whether using soaked beans or canned beans, you always want to drain and rinse beans before cooking.

 Chef's Greens Cooking Tip:  Use your hands to strip off the chard leaves from the stalks.  Both parts are edible, but the stalks take longer to cook.  They add a nice color and sweetness to this healthy soup

Chef's Greens Cooking Tip:  Use your hands to strip off the chard leaves from the stalks.  Both parts are edible, but the stalks take longer to cook.  They add a nice color and sweetness to this healthy soup

 Chef's Greens Tip:  The greens leaves of the chard are wilted in just at the end of cooking.  This is also when you season with salt and pepper

Chef's Greens Tip:  The greens leaves of the chard are wilted in just at the end of cooking.  This is also when you season with salt and pepper

 Chef Katie’s Cooking Tips: If you don’t have an Instapot, you can cook this in a regular pot, right on the stove. Follow the same steps, sautéing the vegetables first, then adding in the canned tomatoes and beans later. Simmer until the beans are tender, anywhere from 45-90 minutes, depending on the freshness of the beans

Chef Katie’s Cooking Tips: If you don’t have an Instapot, you can cook this in a regular pot, right on the stove. Follow the same steps, sautéing the vegetables first, then adding in the canned tomatoes and beans later. Simmer until the beans are tender, anywhere from 45-90 minutes, depending on the freshness of the beans

Ingredients

1 cup dry white Canary Beans, soaked overnight*
1 Carrot
1 Turnip
3 stalks Celery
1 teaspoon dried Basil
1 teaspoon dried Thyme
1 bunch Red Chard
15-ounce canned Diced Tomatoes
1 bay leaf
¼ teaspoon salt
1/8 teaspoon black pepper
Procedure


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Procedure

To soak the beans:  Cover the beans with 2-3 inches of water.  Soak overnight, or at least 6 hours, in the refrigerator.  You can skip this step if you’re using canned or pre-cooked beans.

To make the Winer Vegetable Bean Soup:  Select the Saute setting on your Instapot.  While the Instapot heats up, peel and dice the carrot and turnip.  Trim and chop the celery into bite-sized pieces.  Add the diced vegetables to the Instapot.  Stir immediately to prevent sticking.  Saute for 5 minutes, until golden brown, stirring off to ensure even cooking.

While the vegetables saute, use your hands to strip the Red Chard leaves off of the stalks.  Set the leaves aside for later.  Trim the stalks and chop into bite-sized pieces, like you did with the celery.  Once the vegetables have sautéed, add the dried basil, thyme, and chopped chard stalks.  Saute another 1-2 minutes, just until the spices become aromatic.  

To finish cooking the soup:  Drain and rinse the soaked Canary Beans.  If using canned beans, drain and rinse.  Add the beans, the canned tomatoes (and their juices), the bay leaf, and 6 cups of water to the Instapot.  Secure the lid on the Instapot.  Change the setting from Saute to “Bean/Chili – Normal”.  The timer should automatically set for 30 minutes but follow your model’s guide for cooking beans.

To finish the soup:  Roughly chop the reserved Chard leaves.  Once the timer is finished, carefully vent the steam from the Instapot.  If you’re not around, the Instapot will automatically do this and change to a “Keep Warm” setting.  A few minutes before you’re ready to eat, remove the lid.  Stir in the chopped chard leaves, along with the salt and pepper.  

Serve and Enjoy!

Chef Katie’s Cooking Tips: If you don’t have an Instapot, you can cook this in a regular pot, right on the stove.  Follow the same steps, sautéing the vegetables first, then adding in the canned tomatoes and beans later.  Simmer until the beans are tender, anywhere from 45-90 minutes, depending on the freshness of the beans. 

Short on Time?  Don’t have time to cook raw beans?  Use canned!  Simply substitute the raw beans for 1 can of Cannellini, Navy, or Red Kidney beans.  You can even use a whole grain like quinoa instead.  You’ll still want to simmer everything for about 10-15 minutes, to develop delicious flavor.

Yield: 10 Cups
 


Step-by-Step Photos:

Nutrition Facts

Nutrition Facts
Serving size: 1/4 of a recipe (about 2 ½ cups).

Calories 229.74
Calories From Fat (3%) 7.79
% Daily Value
Total Fat 0.93g 1%
Saturated Fat 0.19g <1%
Cholesterol 0mg 0%
Sodium 428.44mg 18%
Potassium 1552.16mg 44%
Total Carbohydrates 44.08g 15%
Fiber 11.84g 47%
Sugar 8.64g
Protein 14.86g 30%
Calcium 29.31mg 3%
Iron 205.25mg 1140%
Vitamin A 5667.65IU 113%
Vitamin C 5428.48mg 9047%


Need something quick and healthy for dinner? Make this plant-based Italian Lentil Bowl. Vegan Chef Katie Simmons shows you how to cook an oil-free, fat-free saute of vegetables and gives tips for quick recipes. More at: www.plants-rule.com