Easy 16 Bean Cajun Soup

RECIPE BELOW!! Here’s one of our go-to meal preps for the week! It’s SUPER cheap, filling, and packed with protein. WE LOVE IT and make it all the time (Exhibit A: the different bean soup thumbnails below). And the kiddos are finally coming around to all things beans after a couple of years, too!

The Instant pot makes this meal super quick to. Dried beans and ingredients to a full blown soup in 2 hours. That’s incredible!

If you don’t usually eat beans and you’re starting your plant-based journey, maybe start with a different recipe. This is loaded with beans, and if your gut isn’t used to digesting them, it may cause some discomfort, gas, and bloating. Once you’ve eaten beans and incorporated them into your diet for a couple weeks, then maybe give this bean-dense dish a try. Of course, you’re welcome to make it and eat it right away. Just be warned of the side effects!

Check out the video for a step-by-step how to make the soup! Video is a little different than how I cook it now. I simplified the recipe to just 4 easy steps.

Happy eating!!

Easy Cajun 16 Bean Souphttps://www.youtube.com/watch?v=rcZyW-v_TzYWatch this video to see how to make this soup!

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Easy 16 Bean Cajun Soup

Yield: 8-10

Author: Camryn Clements

Prep time: 10 MinCook time: 1 HourInactive time: 8 HourTotal time: 9 H & 10 M

PACKED with plant protein (hooray for beans!), super satisfying, oil-free, and super easy to make! A great meal-prep for the week!

Ingredients

• 1 pkg 16 dry bean variety soaked in water over night, drained & rinsed
• 1/2 or whole onion, Chopped
• 2 celery stalks, chopped
• 1 green or red bell pepper, seeded and diced
• 3 carrots, peeled and sliced
• 3 cloves of garlic, minced (or more - you do you)
• 1 quart of low/no sodium vegetable broth (or 4 cups of water will work)
• 4-6 cups of water
• 1 - 14.5 oz can of diced tomatoes
• Cajun seasoning blend to taste (Tony’s Chachere’s, Slap Yo Momma, Best Stop, etc.)
• Hot sauce, to taste (optional but GREAT— we like Louisiana Hot Sauce or Tobasco brand)

Instructions

1. Soak your beans in water in large mixing bowl overnight in the fridge.
2. Sauté onion, bell pepper, celery, and carrots in splashes of vegetable broth until soft and translucent. Add garlic and cook until fragrant, about 1 min.
3. Add the rest of the broth, rinsed beans, tomatoes, seasonings, and 4 cups of water to the pot. Bring to boil. Make sure beans are covered in about 1 inch of liquid! (Add more water if needed.)
4. Reduce to medium heat, vent the lid, and allow beans to continue boiling pretty vigorously for about 45 minutes - 1 hour, or until beans are nice and soft, stirring occasionally.
5. Taste & adjust. Serve and enjoy!

SLOW COOKER

1. Put all ingredients in pot.
2. Cook on LOW for 8 hours or HIGH for 4 hours.
3. Taste and adjust. Serve and enjoy!

INSTANT POT

1. NO NEED TO SOAK THE BEANS! Just rinse!
2. Throw rinsed dried beans into pot along with other ingredients.
3. Seal lid and vent. Cook in HIGH pressure for 1 Hour, 30 min.
4. Release steam. Tastes and adjust. Serve and enjoy!

Notes

~FUN FACTS: This meal is super cheap and healthy. Can I get a whoop whoop for protein?!

~ Also, when you add up the price of this huge pot of beans using the quantified ingredients, the total is $5.89. That's for a WHOLE WEEK of lunch, for 2 people!! Doesn't get much cheaper than that!

~ You can use olive oil if you'd like. Otherwise this recipe fits the criteria for whole food plant-based no oil.

~ Omit salt if needed for health purposes.

theplantbasedcajun.com/blog-posts

Lunch, dinner, meal prep, Louisiana

Louisiana, Cajun

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