Cozy Up with This Hearty Vegan Peanut Bean & Vegetable Soup with Orzo
As the leaves start to fall and the temperatures drop, there’s nothing more comforting than a steaming bowl of homemade soup. Soup is one of those meals that wraps you up in warmth and fills you with a sense of contentment. Today, I’m excited to share a recipe that’s not just comforting, but also nourishing and incredibly flavorful: Vegan Peanut Bean & Vegetable Soup with Orzo. This dish brings together the rich taste of peanuts with beans, vegetables, and orzo, making it a perfect one-pot meal.
Why This Soup is Perfect for Your Health
As we move into our midlife years, our nutritional needs change, and it becomes even more important to nourish our bodies with the right foods. This soup is not only delicious but also tailored to support the health and wellness goals of women in midlife.
Protein Power: With black beans and cannellini beans, this soup offers a great source of plant-based protein. Protein is essential for maintaining muscle mass, supporting metabolism, and keeping energy levels stable, all particularly important as we age.
Fiber-Rich: The combination of beans and vegetables provides a hefty dose of fiber, which is key for digestive health, cholesterol management, and helping you feel fuller for longer. Fiber also plays a role in balancing hormones, which can be especially beneficial during perimenopause and menopause.
Healthy Fats: The addition of powdered peanuts adds not only a creamy texture but also healthy fats, which are important for heart health, brain function, and hormone production. Plus, peanuts are a good source of vitamin E, an antioxidant that supports skin health and immune function.
Nutrient-Dense Veggies: This soup is loaded with vegetables rich in vitamins, minerals, and antioxidants. These nutrients help combat inflammation, support immune health, and promote overall vitality.
Energizing Carbs: Orzo, a small pasta, adds the perfect amount of carbohydrates to keep you energized throughout the day. Carbs are crucial for brain function and provide the fuel your body needs to stay active, especially when balanced with protein and fiber as they are in this soup.
The Perfect Soup for Meal Prep
One of the great things about this Vegan Peanut Bean & Vegetable Soup with Orzo is that it’s perfect for meal prep. You can easily double the recipe and store the leftovers in the fridge for up to 5 days. The flavors continue to develop as the soup sits, making it even more delicious the next day. It also freezes well, so you can have a quick, nourishing meal ready whenever you need it.
To freeze, simply let the soup cool completely, then portion it into airtight containers or freezer bags. It will keep in the freezer for up to 3 months. When you’re ready to enjoy it, thaw in the refrigerator overnight and reheat on the stovetop over low heat, stirring occasionally.
Pairing Suggestions
While this soup is hearty enough to be a meal on its own, it also pairs beautifully with a few simple sides:
- Crusty Bread: Serve with a slice of crusty whole-grain bread to soak up the rich, flavorful broth.
- Simple Green Salad: A fresh salad with a light vinaigrette can add a refreshing contrast to the soup.
- Avocado Toast: Top a slice of whole-grain toast with mashed avocado and a dash of red pepper flakes for a delicious side.
A Soup That Nourishes Body and Soul
This Vegan Peanut Bean & Vegetable Soup isn’t just a meal; it’s a way to nourish your body and soul. It’s a celebration of wholesome ingredients coming together to create something greater than the sum of its parts. Whether you’re cooking for yourself, your family, or friends, this soup will bring comfort and warmth to your meal.
So, the next time you’re looking for a meal that’s both comforting and nourishing, give this soup a try. It’s a wonderful way to embrace the changing seasons and take care of yourself from the inside out.
Stay warm, stay nourished, and enjoy every spoonful!
Vegan Peanut, Bean & Vegetable Soup
This hearty Vegan Peanut Bean & Veggie Soup with Orzo is packed with protein, veggies, and a creamy peanut twist - perfect for autumn nights!
Ingredients
Instructions
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1. Sauté the Aromatics:
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In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Add the minced garlic and cook for another minute, stirring constantly.
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2. Cook the Vegetables:
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Add the diced carrots, celery, red bell pepper, and green beans to the pot. Sauté the vegetables for 5-7 minutes, or until they start to soften.
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3. Add Beans and Tomatoes:
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Stir in the diced tomatoes (with their juice), black beans, and kidney beans. Mix everything together until well combined.
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4. Add Broth and Spices:
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Pour in the vegetable broth and bring the soup to a boil. Once boiling, reduce the heat to a simmer. Stir in the ground cumin, smoked paprika, cayenne pepper (if using), salt, and black pepper. Let the soup simmer for about 15 minutes, allowing the flavors to meld.
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5. Cook the Orzo:
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Add the orzo to the pot and continue simmering the soup for another 8-10 minutes, or until the orzo is tender.
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6. Incorporate the Powdered Peanuts:
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Gradually stir in the powdered peanuts, making sure it dissolves completely into the soup. This will give the soup a rich, creamy texture and a subtle peanut flavor.
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7. Final Touches:
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Taste the soup and adjust the seasoning if needed. If you prefer a thicker soup, let it simmer a bit longer. For a thinner consistency, add more vegetable broth.
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8. Serve:
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Ladle the soup into bowls and garnish with chopped fresh parsley or cilantro if desired.
Servings 6
- Amount Per Serving
- Calories 256kcal
- % Daily Value *
- Total Fat 14g22%
- Saturated Fat 2.7g14%
- Sodium 184mg8%
- Potassium 418mg12%
- Total Carbohydrate 26.8g9%
- Dietary Fiber 4.1g17%
- Sugars 7.1g
- Protein 9.1g19%
- Calcium 52.2 mg
- Iron 1.8 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
