Vegan Bean & Vegetable Soup (High-Protein & Easy)

This Easy Vegan Bean & Vegetable Soup is the perfect weeknight dinner-and the leftovers make a delicious, protein-rich lunch! Made with simple pantry staples like white beans and fresh vegetables, it's satisfying, delicious, and perfect for meal prep. Plus, you can use soaked dried beans or canned beans-both methods are detailed below!

Vegan bean and vegetable soup in a bowl with a spoon topped with avocado.

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White beans are high in plant-based protein, fiber, and essential nutrients like iron, magnesium, and folate. Plus, this soup is naturally low in fat and free of animal products, making it a heart-healthy, longevity-friendly choice.

This recipe was inspired by the Miso Noodle Soup on my site and my Vegan Barley & Bean Soup.

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How Do I Use Dried Beans to Make Bean & Vegetable Soup?
👩🏼‍🌾 Ingredients & Health Benefits
🥑 Substitutions
📖 How to Make Vegan Bean & Vegetable Soup
✔️ Expert Tips
🛍️ Shop Recipe Cookware and Ingredients
🙋🏽‍♀️ Recipe FAQs
🍽️ Related Recipes
🥙 Pairing
👩🏽‍🍳 Made this recipe?
Vegan Bean & Vegetable Soup
💬 Comments

How Do I Use Dried Beans to Make Bean & Vegetable Soup?

Soak the dried beans before using them in the recipe. Use the quick soak method, or soak them overnight. See the instructions in the recipe card below.

Soaked beans in a fine mesh sieve next to a bowl of dried beans.

Drain and rinse the soaked beans before using them. They should have doubled in size.

👩🏼‍🌾 Ingredients & Health Benefits

White beans, carrot, tomato, red bell pepper, onion, garlic, and bay leaves.

White beans: Both dried and canned beans will work for this recipe. Beans are nutritional powerhouses linked to better health and longevity. They're rich in fiber, plant-based protein, vitamins, and minerals, and naturally low in fat. Regular bean consumption is associated with a lower risk of heart disease, type 2 diabetes, and certain cancers. Their high fiber content supports gut health, helps control blood sugar, and promotes a feeling of fullness, which can aid in maintaining a healthy weight. Blue Zones research consistently finds beans as a common dietary staple in the world's longest-living populations.
Onion and garlic: Studies have shown that adding garlic or onion to meals can significantly increase the absorption of non-heme iron (the type found in plants) and zinc, making them valuable additions to plant-based dishes for better nutrient uptake.
Red bell pepper: A study published in the Journal of Agricultural and Food Chemistry found that roasting red peppers increases their antioxidant activity despite the loss of some heat-sensitive nutrients.
Carrot: Cooked carrots can be healthier than raw in certain ways. Cooking breaks down the tough cell walls, making nutrients like beta-carotene more bioavailable. Beta-carotene is a powerful antioxidant that converts to vitamin A, supporting vision, immune function, and skin health. However, cooking can reduce some heat-sensitive nutrients, like vitamin C. Adding a squeeze of lemon juice for serving can help combat this loss.
Lemon: Adding a squeeze of lemon juice to the entire dish helps restore some of the vitamin C lost during cooking and improves the absorption of non-heme iron from plant-based ingredients. The acidity also brightens flavors, making it a simple way to enhance taste and nutrition.
Bay leaves

See the printable recipe card below for quantities.

Miso, tamari, nutritional yeast, tahini, and sriracha.

🥑 Substitutions

Avocado - add a lemony herby avocado topping for serving (see below)
Flavorings - use miso, tahini, tamari, sriracha, and nutritional yeast to enhance the flavor of the soup (quantities included in the recipe card)
White beans - substitute with dried or canned black beans, chickpeas, or bean of choice

For more healthy soups, visit my Vegan Soup Recipes page.

📖 How to Make Vegan Bean & Vegetable Soup

This is an overview. The full recipe is at the bottom of the post.

Soak the beans if using dried beans. See the recipe card below for detailed instructions.

Core the bell pepper. Slice the Top: Cut around the stem but do not remove the top. Flip It Over: Turn the pepper upside down and slice around the bottom. Push Through: Press the bottom inward to pop out the top along with the core and seeds.

Prepare the veggies: Mince the garlic. Peel the carrot and slice off the top. Remove the outer skin of the onion.

Cook the garlic for about 2 minutes, or until golden.

Cooked garlic and soaked white beans in a white saucepan.

Sauté the beans: Add the beans and cook them in the garlic for one minute.

White beans, onion, tomato, red bell pepper, bay leaf, barley, and water in a saucepan.

Add the veggies: Place the carrots, tomato, onion, bell pepper, and bay leaves over the beans. Pour water or broth to cover the beans by about one-half inch.

Cooked white beans, onion, tomato, red bell pepper, bay leaf, barley, and water in a saucepan.

Cook covered: Bring the liquid to a simmer over high heat. Reduce the heat to low and cover. Cook for about 45 minutes or until the beans are softened, adding more liquid as needed to keep the beans covered. (If using canned beans, cook the vegetables and beans for 30 minutes.)

White beans, onion, tomato, red bell pepper, carrot, and water in a glass bowl.

Remove the veggies: Transfer the carrots, tomato, onion, and bell pepper to a bowl along with about one-half cup of beans and ¼ cup liquid.

Blended veggies and immersion blender in a glass bowl.

Blend: Blend until smooth. Add more beans for a thicker soup, and more liquid as needed. Transfer the blended mixture to the saucepan with the remaining beans. Return the blended mixture to the saucepan and continue cooking until heated through.

Vegan barley soup with white beans and vegetables in a bowl with a spoon topped with avocado.

Season and Serve: Add lemon juice to taste, and the optional flavorings (see recipe card). Season with salt or a salt substitute to taste. Add optional avocado topping (see below).

Optional: Add chopped avocado with lemons and herbs:

Avocado, lemon, fresh chives, a zester, and a knife on a wooden cutting board.

Place the peeled and pitted avocado and fresh herbs on a cutting board. Add lemon juice and zest. Chop the herbs and avocado and combine.

✔️ Expert Tips

Bean-to-Liquid Ratio: Add just enough liquid to cover the beans. Adding too much will result in a thin soup.
Creamier Texture: Blend more beans with the vegetables for a thicker, creamier consistency.
Storage: Refrigerate leftover Vegan Bean & Vegetable Soup in an airtight container for up to 5 days.

🛍️ Shop Recipe Cookware and Ingredients

W & P jade green food storage container and a plate of food.

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🙋🏽‍♀️ Recipe FAQs

Can I freeze this soup?

Absolutely. Let the soup cool completely, then freeze in airtight containers for up to 3 months.

Can I use different beans?

Use navy beans, great northern beans, cannellini beans, black beans, or even chickpeas for a slightly different flavor and texture. Do not use kidney beans because of their longer cooking time.