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Whether or not you’re familiar with hamburger soup, this bean burger soup recipe will make you feel so warm and cozy inside, and it’s one that you will want to save and make over and over again. I’ve spent the last decade trying to perfect a meat-free and dairy-free version that didn’t compromise any of the satiating, umami flavor that you get with traditional hamburger soup. While it may not be identical in taste, this recipe not only satisfies the craving, but absolutely blows me away with how flavorful and delicious it is every single time. We love this soup so much that it’s become a regular staple in our house, and while it may take a little extra time to prepare, I promise you it is well worth it.
Below is a step-by-step guide to making this cozy lentil soup, with a full recipe summary and measurements at the bottom of the page.
Let’s talk about the main ingredients and their benefits:
- Onion: White or yellow onions will work best for this recipe. I typically use sweet yellow because I enjoy their milder flavor. Onions are rich in antioxidants and other compounds that help to fight against disease and cancer.
- Carrot: This common vegetable is a great source of vitamins and nutrients such as Vitamin A, Vitamin K, calcium and beta-carotene, which is found in many orange fruits and vegetables and supports immune health and eye health.
- Celery: This crunchy vegetable is also rich in antioxidants such as flavonoids and vitamin C, which have amazing anticancer, anti-inflammatory and antiviral properties.
- Garlic: Rich in organosulfur compounds and flavonoids, like quercetin that have strong anti-inflammatory, anticancer, and also antimicrobial effects. Garlic enhances the immune system and have been shown to reduce risk of prostate and gastric cancers.
- Potatoes: Yukon golds are my go-to for soup potatoes because of their creamier texture and thin skin, but whatever kind you prefer or have on hand will taste just fine. Just peel them first if you’re using a different variety. Potatoes are relatively low in nutrients, but they can be a decent source of potassium, fiber and Vitamin C, most of which is concentrated in the skins.
- Zucchini: Generally, all squash varieties are rich in Vitamin B6, C, and beta-carotene, as well as other antioxidants that promote health. They are also a great source of magnesium, calcium, and iron.
- Corn: Great source of fiber, magnesium, potassium, and Vitamins A, B6, C. Corn is also high in antioxidants lutein and zeaxanthin, which support eye health.
- Cannellini beans, red kidney beans, and chickpeas (garbanzo beans): Legumes are packed with complex carbohydrates, vitamins, minerals, protein, fiber, resistant starch and phytochemical compounds that help fight against illness and disease. When eating a plant-based diet, it’s very important to ensure you are meeting your daily protein requirements. According to the CDC, your daily protein intake should make up approximately 16% of the calories you consume. Since beans contain roughly 8 grams of protein per one half cup serving, consuming them on a daily basis is a great way to ensure your meeting those needs.
- Tomato sauce: Even canned tomatoes can be a great source of nutrients and contribute to a reduced risk of cancer and heart disease by lowering cholesterol and boosting the immune system.
- Jasmine or white rice: There are very few nutritional benefits in white rice, but it is a necessary ingredient in this soup due to the texture and thickness it adds.
- Beef” bouillon: The “Better Than Bouillon No Beef Base” (linked) is a key ingredient and really helps to accomplish that rich, umami flavor that meat provides. If you don’t have access to any, you can substitute vegetable broth, but the end flavor will be slightly compromised.
- Liquid aminos: Packed with amino acids and a great alternative to soy sauce since it contains significantly less sodium and preservatives. Of course, you can substitute soy sauce if that’s all you have.
- Nutritional yeast: A vegan favorite due to it’s cheesy, nutty flavor and another great source of vitamins and minerals. Nutritional yeast actually contains all 9 essential amino acids that our bodies do not produce on their own, and that we need to survive, making it a complete protein. It can also help lower cholesterol and decrease the risk of heart disease and diabetes.
- Garlic powder, onion powder, salt & pepper: In addition to the amazing flavor they bring, there are added benefits when it comes to including spices in your meals. According to NutritonFacts.org, spices offer a wide range of benefits and are known to improve health issues such as cancer, arthritis, Alzheimer’s disease, and they can even be mood boosters! Therefore, it’s important to include at least a small amount of herbs and spices in your daily diet.
Pro tip: I always try to buy any produce and herbs that I don’t have growing in the garden from the local farmer’s market because the quality of flavor makes a huge difference! Plus I love to support my community and the environment, and you can’t beat the piece of mind of knowing exactly where your food comes from. I encourage you to check out your local farms (if you haven’t already) and see what they have to offer!
(Not pictured: 15 oz. cannellini beans)
Step 1:
Start by cooking the rice if you don’t already have some prepared. Just follow the instructions for whatever rice you’re using.
Note: I tried and failed many times to keep this recipe as easy as possible by cooking the raw rice in the soup, but each time it burns to the bottom and ruins it. Cooking it on the side and adding at the end is the only way I was able to avoid this. While it is more of a hassle, the rice is an essential ingredient for achieving the right flavor and texture of this recipe, so I would advise against omitting it unless you have to.
Step 2:
Prepare the “cream of potato” mixture. You will need 2 cooked potatoes, so either microwave them 5-6 mins (my preferred method), boil them until soft, OR bake them until soft, whichever you prefer. Add the softened potatoes, oat milk, nutritional yeast, and salt and pepper to a blender or food processor and blend until just smooth (20-30 seconds max). Be careful not to over-blend or the mixture will become very gummy. Then, set this aside.
Step 3:
Gather your veggies and start chopping! Dice the onion, carrots, celery, zucchini, and potatoes and mince the garlic. Keep the potatoes and zucchini separate since they will be added later.
Step 4:
Add the onions, celery, and carrots to your pressure cooker with a drizzle of oil or splash of water and set the SAUTE setting to 5 minutes (If cooking on the stovetop, just set the heat to medium and follow the same instructions). After 2-3 minutes, add minced garlic and sauté for another 1-2 minutes.
Step 5:
Add the liquid aminos or soy sauce to deglaze the pot and be sure to scrape of any browned bits stuck to the bottom. Then add the flours and seasonings and toss to coat the veggies.
Pro tip: Coating the veggies in the flour and seasonings creates a roux that will help thicken the soup. This also reawakens the spices and cooks some of the raw taste out of the flour.
Step 6:
Slowly add the broth while stirring vigorously to dissolve the flour and continue stirring until there are no chunks left. Then, add tomato sauce, cream of potato mixture, zucchini, potatoes, corn, red kidney beans, chickpeas, and cannellini beans. Pressure cook on HIGH for 12 mins. (Stovetop: Bring to a boil, then reduce heat and simmer 30 minutes.)
Step 6:
Once the soup is finished cooking and the pot has depressurized, stir in the cooked rice.
I HIGHLY recommend serving this soup over a bed of wide macaroni noodles. The reason I cook and store them separately is so they don’t become soggy in the soup, but they are an essential part of this meal. Boil the noodles while the soup cooks and after draining, add just enough soup to coat the noodles so they don’t stick to each other.
Since this recipe makes such a large batch, you will probably be left with plenty of leftovers, which is great considering the amount of effort needed to make it! The leftovers should keep in the fridge for up to a week or you can freeze them for several months. If you try this recipe and enjoy it, please comment down below and share it with a friend. I always appreciate your feedback!
Don’t own a pressure cooker?
Cooking this soup on the stove or in a slow cooker is perfectly fine, it just takes some extra time. Using a pressure cooker is a great time saver and also allows your food to retain a lot of it’s vitamins and nutrients, whereas cooking in open containers with exposure to oxygen can lead to a loss of nutrients and flavor. I literally use my Instant Pot almost every single day and highly recommend investing in one to save yourself some time and energy! Here’s a link to the one I have been using for years: https://amzn.to/49X5iUa
Bean Burger Soup (Vegan Hamburger Soup)
Equipment
- 1 Pressure Cooker optional
- 1 blender or food processor
Ingredients
- 1 onion diced
- 2 carrots diced
- 2 celery stalks diced
- 4 cloves garlic minced
- 1 tbsp liquid aminos or soy sauce
- 1/4 cup all-purpose flour
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp salt
- 1/2 tsp pepper
- 1 small zucchini diced
- 2 Yukon gold potatoes diced
- 28 oz. tomato sauce
- 4 cups imitation beef broth
- 15 oz. corn kernels
- 15 oz. red kidney beans canned
- 15 oz. chickpeas canned
- 15 oz. cannellini or white beans canned
- 1/2 cup white or jasmine rice cooked
- 1 lb. box jumbo macaroni noodles (optional but recommended) see recipe notes
"Cream of Potato"
- 2 Yukon gold potatoes cooked to fork tenderness
- 1 cup plain oat or soy milk
- 1/4 cup nutritional yeast
- 1 tsp salt
- 1/4 tsp pepper
Instructions
- Add all "Cream of Potato" ingredients to a blender or food processor and blend 20-30 seconds, or until just smooth. Be careful not to over-blend or it will become gummy. Set aside.
- Use the SAUTE button to sauté the onions, celery, carrots with a small drizzle of oil or water for 2-3 mins.
- Add garlic and sauté another 1-2 mins.
- Add the liquid aminos to deglaze the pot. Be sure to scrape off all the bits stuck to the bottom.
- Add flour and seasonings and toss with the veggies.
- Slowly add the broth while stirring vigorously to dissolve the flour and continue stirring until there are no chunks left.
- Add tomato sauce, cream of potato mixture, zucchini, potatoes, corn, red kidney beans, chickpeas, and cannellini beans. Pressure cook on HIGH for 12 mins.
- Use the quick release and once it has depressurized, add the cooked rice.
- Serve over a bed of jumbo macaroni noodles. This step is optional but highly recommended.
