Seven Bean Soup

COMFORTING SEVEN BEAN STEW [vegan & gluten-free]

A hearty and comforting meal on any chilly day. This seven bean soup is high in fiber, contains plant-based protein and is vegan and gluten-free. This recipe can also be made with canned beans (see notes for details on the exchange).

Course Main Course
Cuisine American
Keyword 7 bean stew, beans, gluten free, legumes
Prep Time 10 minutes
Cook Time 1 hour 30 minutes
Soaking Time 12 hours
Total Time 13 hours 40 minutes
Servings 4 people
Calories 255 kcal
Author Heidi Richter


  • 2 tbsp olive oil
  • 1 medium yellow onion diced
  • 1 clove garlic diced
  • 2 stalks celery chopped
  • 1 cup dried 7 bean mix or a mix of dried green lentils, pinto beans, navy beans, black eyed peas, red lentils, kidney beans and black beans
  • 4 cups vegetable Stock
  • 2 cups water
  • 1 28 oz canned diced tomatoes
  • 3 tbsp tomato paste
  • 2 tsp chili powder
  • salt + pepper to taste
  • chopped parsley for garnish


  1. Soak the dried bean mix in cold water for at least 12 hours. Drain and rinse the beans well. Set aside.

  2. In a large soup pot, add the olive oil and onion, celery and garlic and cook until onion and celery become translucent. Add in soaked beans, tomatoes, tomato paste, chili powder, stock, and water.

  3. Bring mixture to boil and reduce heat to medium low and simmer, stirring occasionally, for 90 minutes or until the beans and fully cooked and softened.

  4. Season with salt, pepper and garnish with fresh diced parsley. Serve with a side of warm, crusty bread.

Recipe Notes

If you prefer to used canned beans for this reicpe, use 3 cups of your favourite canned beans vs 1 cup dried beans. Also, reduce the simmering time to 15-20 minutes max. 

Nutrition Facts
COMFORTING SEVEN BEAN STEW [vegan & gluten-free]
Amount Per Serving
Calories 255 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Sodium 1076mg47%
Potassium 820mg23%
Carbohydrates 37g12%
Fiber 8g33%
Sugar 6g7%
Protein 11g22%
Vitamin A 980IU20%
Vitamin C 8mg10%
Calcium 56mg6%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet. This is an approximation of the nutrition offered in this recipe, and is created using a nutrition calculator. I am not a nutritionist and cannot guarantee accuracy. If your health depends on nutrition information, please calculate again with your preferred calculator.