Great Northern Bean Soup with Carrots: A Nourishing Plant-Based Classic

As a chef specializing in plant-based cuisine, I can tell you that this Great Northern Bean Soup represents the perfect balance of simplicity and nutrition. Drawing from traditional Mediterranean cooking principles, I’ve refined this recipe to create a wholesome, satisfying soup that’s both healthy and delicious. The key lies in building layers of flavor with simple, quality ingredients.

Why This Recipe Works

This soup showcases how a few well-chosen ingredients can create something truly special. The creamy texture of Great Northern beans pairs perfectly with sweet carrots, while aromatic herbs add depth and complexity to this seemingly simple dish.

Ingredients

Base Ingredients:

• 2 tablespoons olive oil (30ml)
• 1 medium onion, diced
• 3 cloves garlic, minced
• 3 medium carrots, sliced
• 2 cans (15 oz each) Great Northern beans, drained and rinsed
• 4 cups vegetable broth (950ml)
• 1 teaspoon dried thyme
• Salt and freshly ground black pepper to taste

Optional Aromatics:

• 1 bay leaf
• 1 celery stalk, finely diced
• ¼ teaspoon red pepper flakes
• Fresh parsley for garnish

Detailed Method

Building the Flavor Base

1. Heat olive oil in a large heavy-bottomed pot over medium heat
2. Add diced onion and cook until translucent (5-7 minutes)
3. Add minced garlic and cook until fragrant (30 seconds)
4. Season with a pinch of salt to help vegetables release their moisture

Adding Vegetables

1. Add sliced carrots to the pot
2. Cook for 5-7 minutes until carrots begin to soften
3. Stir occasionally to prevent sticking
4. Add thyme and cook for another minute to release its oils

Creating the Soup

1. Add drained and rinsed beans
2. Pour in vegetable broth
3. Bring to a gentle boil
4. Reduce heat to low
5. Cover and simmer for 15-20 minutes

Finishing Touches

1. Taste and adjust seasoning
2. Add freshly ground black pepper
3. Garnish with fresh herbs if desired

Pro Tips for Perfect Results

• Use high-quality olive oil for better flavor
• Don’t skip rinsing the beans – it reduces sodium and improves texture
• Let soup rest for 5 minutes before serving to allow flavors to meld
• For creamier texture, puree a portion of the soup
• Add a splash of lemon juice at the end for brightness

Nutrition Information

(Per serving – serves 6)

• Calories: 225
• Protein: 12g
• Carbohydrates: 35g
• Fiber: 9g
• Fat: 5g
• Sodium: 390mg
• Iron: 3mg

Storage and Reheating

Store in an airtight container in the refrigerator for up to 5 days. The soup may thicken; thin with additional broth when reheating. Can be frozen for up to 3 months.

Serving Suggestions

I recommend serving this soup with:

• Crusty whole grain bread
• Fresh green salad
• Grated Parmesan cheese (for non-vegan option)
• Drizzle of extra virgin olive oil
• Fresh herbs like parsley or thyme

Variations

• Creamy Version: Blend half the soup until smooth
• Spicy Version: Add red pepper flakes or smoked paprika
• Veggie-Packed: Add spinach or kale at the end
• Herb-Enhanced: Add fresh rosemary or sage

Health Benefits

This soup is:

• High in fiber
• Rich in plant-based protein
• Low in fat
• Packed with vitamins and minerals
• Heart-healthy
• Naturally gluten-free

Make-Ahead Tips

1. Chop vegetables up to 2 days in advance
2. Store prepped ingredients separately
3. Make a double batch and freeze portions
4. Soup flavors improve after 24 hours in the refrigerator

This Great Northern Bean Soup with Carrots is more than just a simple soup – it’s a testament to how plant-based cooking can be both nutritious and deeply satisfying. The combination of creamy beans, sweet carrots, and aromatic herbs creates a comforting meal that’s perfect for any season. Whether you’re following a plant-based diet or simply looking for a healthy, satisfying meal, this soup delivers on all fronts with its rich flavors and nourishing ingredients.