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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 140.9
  • Total Fat: 2.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 17.7 mg
  • Total Carbs: 23.4 g
  • Dietary Fiber: 7.2 g
  • Protein: 9.0 g

View full nutritional breakdown of Vegan 13 Bean and Vegetable Soup (slow cooker) calories by ingredient
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Vegan 13 Bean and Vegetable Soup (slow cooker)

Submitted by: SUNNYH99

Introduction

My take on a healthy veggie bean soup made with Bob's Red Mill dried 13-Bean Soup mix. I've added nutritional yeast for protein and richer flavor. You can add any vegetables you like. These are what I found at my farm stand. Makes about 10 1-cup servings. Serve with crusty bread and fresh-picked corn on the cob, and you have a feast! My take on a healthy veggie bean soup made with Bob's Red Mill dried 13-Bean Soup mix. I've added nutritional yeast for protein and richer flavor. You can add any vegetables you like. These are what I found at my farm stand. Makes about 10 1-cup servings. Serve with crusty bread and fresh-picked corn on the cob, and you have a feast!
Number of Servings: 10

Ingredients

    1.5 cups Bob's Red Mill 13-Bean Soup mix, dried
    3 cups water
    1 cup diced Yellow Squash
    1 cup diced Zucchini
    1/2 Green Pepper, diced
    5 Baby Potatoes, cut into quarters (or 1 cup diced potatoes)
    1 cup Green Beans, cut into thirds
    2 cups Baby Spinach, coarsely chopped
    1 Red Onion, chopped
    1 Large Tomato, cut up
    3 cloves Garlic, chopped
    1/4 cup Nutritional Yeast
    1 tbs Tahini
    Juice of quarter of a Lemon
    1 tsp ground Oregano
    1 Bay Leaf
    Salt (or Braggs), Pepper, and Hot Sauce to taste

Directions

1. Soak beans overnight. Drain and rinse.
2. Put in slow cooker with 3 cups water and set on high for 8 hours (if making on stove top, allow at least 2 hours cooking time).
3. Add zucchini and squash, green beans, potatoes (microwave potatoes for 2 minutes before adding if you prefer larger chunks) and spinach.
4. Saute mushrooms, onion, bay leaf and garlic until tender and add to slow cooker. Add oregano.
5. When beans are soft, add tomato (adding acidic foods to beans prevents them from getting soft no matter how long you cook them!)
6. About 30 minutes before serving, add nutritional yeast, tahini and lemon juice and stir well. Add seasonings to taste.

Number of Servings: 10

Recipe submitted by SparkPeople user SUNNYH99.






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