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Vegetable Bean Soup – A Freezer Recipe!

Apr 28, 2020 | Recipes | 2 comments

Vegetable Bean Soup from Freezer

This vegetable bean soup can be made entirely from freezer and pantry ingredients. Packed with veggies, it's the perfect nourishing freezer recipe!

Vegetable bean soup is so nourishing and comforting. I find it to be the perfect recipe for those cool spring days when you're craving something a little lighter, but a warm bowl of soup still sounds appealing.

Finding recipes with frozen vegetables that actually taste good can be challenging, but frozen veggies lend themselves perfectly to soup. This recipe was designed to be super versatile so feel free to sub whatever veggies, fresh or frozen, you have on hand.

I recommend making a double batch while you're at it! I frequently double up on soup recipes and freeze half. It feels so good to be able to reach into the freezer and find a homemade soup whenever I'm feeling rundown or simply don't have time to cook.

I hope you enjoy!

Vegetable Bean Soup

Ingredients

  • 8 oz Frozen Kale
  • 16 oz Frozen Peas & Carrots
  • 16 oz Frozen Green Beans
  • 15 oz Can of White Beans
  • 28 oz Crushed Tomatoes (or sub diced tomatoes or tomato puree)
  • 4 Cups Low Sodium Chicken Broth
  • 1 Tbsp Olive Oil
  • 1 tsp Salt
  • 1/2 tsp Garlic Powder
  • 1 Tbsp Herbs de Provence (or Italian Seasoning)

Instructions

  • If needed chop green beans into smaller segments while frozen. 
  • Heat 1T olive oil in large soup pot over med-high heat. 
  • Add 16oz frozen peas & carrots + 16oz frozen green beans + 8oz frozen kale. Cook, stirring often, for ~5 min
  • Add 4 cups chicken stock, 28 oz crushed tomatoes, 1 tsp salt, 1/2tsp garlic powder, 1 Tbsp Herbs de Provence (or Italian seasoning) and 15 oz rinsed & drained white beans.
  • Bring to a boil, turn down heat and simmer for ~20min. 

Notes

Note: if you have Parmesan cheese on hand, it's great sprinkled on top!

What substitutions can I make in this Vegetable Bean Soup?

My vegetable bean soup recipe was specifically designed to be substitution-friendly, so feel free to get creative and use what you have!

Here are a few ideas on tasty ways to mix it up:

  • No white beans available? Add chickpeas instead!
  • Don't eat beans? Throw in some leftover shredded chicken for some protein.
  • Use frozen broccoli instead of green beans, just make sure to chop first if the pieces are too big.
  • Add in diced potatoes or sweet potatoes if you have them.
  • Use whatever spice blend you like! You can't go wrong with dried herbs and garlic powder.
  • Like it spicy? Throw in some red pepper flakes.
  • Stir a little pesto into each bowl – I have a great dairy free pesto here!
  • No canned tomatoes? Squeeze in some lemon juice at the end to give some acidity.
  • If you have fresh onion or garlic on hand, chop some up and sauté in olive oil for a few minutes before adding the frozen veggies.
  • If you eat cheese, grate some fresh parmesan on top

Soup is so forgiving, just taste as you go and adjust to what you have and your family's preferences.

What are the nutritional benefits of this recipe?

Who knew cooking from your freezer could be so healthy? Here are some of the nutritional highlights!

  • Kale: A true superfood, kale is high in vitamin K, vitamin A, vitamin C and folate. 
  • Green Peas: The humble pea actually has some pretty impressive nutrition stats! Peas are high in Vitamin A, Vitamin C, Vitamin K and Folate. Compared to most vegetables, peas also have a high protein content at 4 grams per serving.
  • Carrots: Both budget and kid-friendly, carrots are full of fiber, vitamin A, vitamin K, potassium and vitamin B6. As a result, they’re great for eye health, lowering cholesterol and reducing cancer risk.
  • Green Beans: High in fiber, vitamin A, vitamin C and calcium, green beans are great for your heart and immune system.
  • Tomatoes: Packed with antioxidants, tomatoes may help reduce the risk of several kinds of cancer. Furthermore, they contain vitamin A, vitamin C, vitamin E and potassium, many of which people don't get enough of.

But are frozen veggies as healthy as fresh?

As long as you avoid the bagged frozen veggies that come with a (generally sugary & salty) sauce, frozen veggies can be a super healthy addition to your meal plan.

Studies have shown that frozen veggies can lose some nutrients, particularly vitamin c and thiamine, but they can also be higher in other nutrients than fresh. Overall, frozen veggies retain most of their nutrients and they're picked at peak ripeness meaning you never have to worry about sub-par produce when you buy frozen.

Another plus? Buying frozen veggies is generally less expensive, making it more feasible for many families to choose organic. This is particularly important for items like the kale in this recipe, which is high on the Environmental Working Group's dirty dozen list.

How can I cook frozen vegetables without them getting mushy?

If you've had a bad experience with frozen vegetables, you're not alone! If not cooked properly, they can turn into total mush.

The most important key to success here is to avoid thawing frozen veggies before using (with the exception of spinach and kale, which are sometimes thawed and drained). You want to add them straight from the freezer into the pot. Also watch closely to avoid overcooking.

It's also important to experiment to see which frozen veggies are appealing to you and your family. While some might love roasted frozen broccoli, others might enjoy frozen green beans sautéed with some lemon and garlic.

It's worth the effort to find a couple of options you love to avoid running out of veggies! Check out episode 20 of my podcast, Meal Prep Monday, to hear how I Stock my freezer.

What can I serve with this healthy soup recipe?

If you eat bread, a nice hunk of crusty bread is perfection with this soup.

Serving over brown rice or quinoa also bulks up the soup, especially if you're serving it for dinner.

For the kids, serving vegetable bean soup alongside a grilled cheese or simple quesadilla appeases their desire for kid comfort food while still packing in the veggies!

If you don't eat grains, try serving with a salad. My massaged kale salad is perfect because between the olive oil and avocado it has a good dose of healthy fat, making the meal more satisfying.

What are some other recipes with frozen vegetables?

If you're used to cooking primarily with fresh produce, it's easy to be at a loss when it's no longer available. Check out our Recipes with Frozen Vegetables & Protein and 27 Pantry & Freezer Recipes for ideas.

Also, make sure to download our full Prep Dish-style menu based on freezer and pantry staples. This includes a grocery list and prep plan to help you feel organized and go into the week with a plan. Download here!

What is your favorite vegetable soup add-in? Share your ideas and pictures on Facebook, Twitter or Instagram as @prepdish in all 3 places, or leave a comment below.

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Freezer Vegetable Bean Soup pin

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2 Comments

  1. Jennifer

    5 stars
    Delicious soup!

    Reply
    • Meri Raffetto

      Glad you liked it Jennifer!

      Reply

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