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Vegan Spinach and Bean Soup with Garlic Recipe

A hearty, garlicky plant-based soup with tender beans, vibrant spinach, and a rich broth that tastes like effort but isn't.
Print Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Calories: 220
Ingredients Method Notes

Ingredients
  

  • 1 tbsp olive oil
  • 5 garlic cloves minced (no such thing as too much)
  • 1 onion diced
  • 1 carrot chopped
  • 2 cups cooked white beans or canned, drained
  • 4 cups fresh spinach or 2 cups frozen
  • 1 tsp cumin
  • ½ tsp black pepper
  • Salt to taste
  • 4 cups vegetable broth
  • 1 tbsp lemon juice don’t skip it
  • Optional: red chili flakes for heat

Method
 

  1. Heat olive oil in a large pot. Add garlic and onion. Sauté until your kitchen smells better than any scented candle.
  2. Toss in chopped carrot. Cook until slightly tender—like your heart after therapy.
  3. Add the beans. Stir in cumin, black pepper, and salt. Pretend you’re on a cooking show.
  4. Pour in vegetable broth. Simmer for 15 minutes, covered. Check your phone guilt-free.
  5. Add spinach. Let it wilt like your willpower during sales. Stir in lemon juice.
  6. Optional: blend half the soup for that creamy-thick magic, or leave it chunky for bite.
  7. Serve hot, and bask in the glory of your adulting skills.

Notes

🔍 Nutritional Values (Per Serving)

  • Calories: 220
  • Total Fat: 6g
  • Saturated Fat: 1g
  • Carbohydrates: 30g
  • Fiber: 8g
  • Protein: 10g

💊 Vitamins & Minerals (Per Serving)

  • Iron: 18%
  • Vitamin C: 22%
  • Vitamin A: 45%
  • Folate: 35%
  • Magnesium: 12%

💡 Notes & Tips

  • Use canned beans for zero effort. Drain, rinse, and flex.
  • Add nutritional yeast for that faux-cheesy kick.
  • Squeeze lemon right before serving—it brightens everything, including your mood.
  • Want a thicker soup? Mash a few beans before adding spinach.
  • Store leftovers for 3 days. The flavor gets better, like your standards.