This vegan bean soup is my spicy take on a classic Tuscan escarole-and-bean soup. The heat level depends on the peppers you choose: remove seeds for milder flavor or leave some for more kick. Besides their flavor, hot peppers contain capsaicin, which research shows can have anti-inflammatory effects and support healthy insulin sensitivity and blood glucose levels. Serve with a dollop of plant-based yogurt or sour cream to soften the heat.
This recipe is quick and easy—perfect for a weeknight. It’s relatively low in calories, so consider serving it with crusty bread, flatbread or a simple salad. If you cook for omnivores, optional variations are listed below the recipe card.
If escarole is unavailable, substitute curly endive or another chicory green. You can use cannellini (white kidney) beans, red kidney beans, garbanzo beans, or a combination. Canned beans make this version fast; if you prefer dry beans, soak them overnight and cook them fully before using.
Method Overview
- Sauté the vegetables briefly.
- Add broth and beans, then simmer until flavors meld.
- Garnish each bowl with plant-based yogurt to finish.
Vegan Bean Soup
Equipment
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soup pot
Ingredients
- 2 Tablespoons olive oil
- 1 large onion, diced
- 1 to 2 jalapeños, seeds and stems removed, finely chopped
- 2 poblano peppers, seeds and stems removed, finely chopped
- 2 Anaheim chili peppers (or other mild/hot chilis), seeds and stems removed, diced
- 6 to 8 garlic cloves, diced
- 1 medium-small head escarole, trimmed and chopped
- 1/4 teaspoon Himalayan sea salt
- 1/4 teaspoon freshly ground black pepper
- 1 teaspoon red pepper flakes
- 1 teaspoon paprika (sweet or smoked)
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 14 ounce canned white kidney (cannellini) beans, drain most, but not all, of the liquid
- 14 ounce canned red kidney beans, drain most, but not all, of the liquid
- 14 ounce canned garbanzo beans, drain most, but not all, of the liquid
- 4 cups (1 quart) low-sodium vegetable broth
- 6 dollops plant-based yogurt (optional, for garnish)
Instructions
- Heat the olive oil in a large soup pot over medium-high heat. Add a small portion of the onion first; when it begins to sizzle, add the remaining onion, jalapeños, poblanos, Anaheim peppers, and garlic. Sauté for about 5 minutes, stirring often, until the vegetables soften and the garlic is fragrant.
- Add the chopped escarole, salt, black pepper, red pepper flakes, paprika, cumin, and oregano. Cook, stirring, for about 2 minutes so the greens begin to wilt and the spices bloom.
- Stir in the vegetable broth and the drained beans. Bring the soup to a gentle simmer and cook for about 15 minutes to meld flavors.
- Ladle into bowls and garnish each serving with a dollop of plant-based yogurt to balance the heat.
Notes
- This soup is also delicious with spinach: add a handful of chopped or baby spinach to each bowl, then pour the hot soup over it so the greens wilt in the heat.
- Pepper seeds are the hottest part. For more heat, leave some seeds; remove them for a milder result.
- Consider wearing gloves when handling hot peppers to avoid skin or eye irritation.
- If you use low- or no-salt canned beans, taste the finished soup and add a little more salt if needed.
Nutrition
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Carbohydrates: 47 g
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Protein: 15 g
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Fat: 7 g
Optional Omnivore Variations
- Top bowls with grated pecorino Romano or Parmesan for non-vegan diners.
- Add slices or crumbled cooked sausage to individual omnivore servings.
If you like this Vegan Bean Soup, try the Vegan Potato Kale Soup or the Tomatillo Chili recipes for other flavorful, plant-based meals.