Cozy Allergen-Friendly Veggie & Bean Soup
Cozy Allergen-Friendly Veggie & Bean Soup blends sweet yams, tender cauliflower, and creamy cannellini beans in coconut milk, layered with coriander, turmeric, and a hint of cinnamon. The jalapeño adds gentle heat while basil and parsley brighten each spoonful. Serve it on a cool evening or for a soothing lunch when you crave warmth and richness without heaviness.
- Prep30 mins
- Cook50 mins
- Serves10
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Cozy Allergen-Friendly Veggie & Bean Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 28 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 55 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 59
- Heart Health
- 60
- Metabolic
- 56
- Digestive
- 40
- Inflammatory
- 21
- Performance
- 45
- General Wellness
- 1
Heat the oil in a large skillet over medium heat.
- 2
Cook and stir the cubed yams in the hot oil until they are fork-tender.
- 3
Continue cooking and stirring the cubed yams until they are fork-tender.
- 4
Add the cauliflower and diced jalapeno pepper to the yams; cook until the cauliflower starts to soften.
- 5
Continue cooking the cauliflower and diced jalapeno pepper with the yams until the cauliflower begins to soften.
- 6
Combine the coconut milk, water, and cannellini beans in a stockpot over medium-high heat.
- 7
Stir the basil, 1 tablespoon of soy sauce, mustard powder, coriander, smoked paprika, ground ginger, cardamom, turmeric, bay leaf, and cinnamon stick into the bean mixture.
- 8
Season the soup with salt and black pepper.
- 9
Bring the soup to a boil, add the yam mixture, reduce the heat to low, and simmer until the cauliflower is tender.
- 10
Continue simmering until the cauliflower is tender.
- 11
Garnish with the parsley, drizzle with 1 teaspoon of soy sauce, and sprinkle with goat cheese to serve.
- Calories 904.35 kcal High 45%
- Protein 10.22 g Good Source 20%
- Carbohydrate 264.65 g 96%
- Total Fat 7.61 g Moderate 10%
- Saturated Fat 1.65 g Moderate 8%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 1.6 mg Low Source 1%
- Sodium 446.72 mg Moderate 19%
- Dietary Fiber 8.11 g Good Source 29%
- Total Sugars 7.96 g --
- Added Sugars 2.0 g Low Source 4%
- Calcium 182.92 mg Moderate 14%
- Iron 3.56 mg Moderate 20%
- Potassium 254.53 mg Low Source 5%
- Vitamin A 12.52 mcg Low Source 1%
- Vitamin C 39.06 mg Good Source 43%
- Vitamin D 0.45 mcg Low Source 2%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Soy 🌱
- Mustard
- Alcohol 🚫🍷
About This Recipe
Cozy Allergen Friendly Veggie & Bean Soup is made with 20 ingredients and serves 10. It takes about 1 hr 20 mins and is rated medium. Key ingredients include Cannellini Beans, Cauliflower, Cinnamon Sticks, and Coconut Milk. Each serving provides about 904.35 kcal, and is a good source of protein.
Recipe Questions
- What is Cozy Allergen-Friendly Veggie & Bean Soup made of?
- The main ingredients are Cannellini Beans, Cauliflower, Cinnamon Sticks, Coconut Milk, Crumbled Goat Cheese. The full list of 20 is above.
- How long does it take to make Cozy Allergen-Friendly Veggie & Bean Soup?
- About 1 hr 20 mins in total: 30 mins to prepare and 50 mins to cook.
- How many calories are in one serving?
- One serving provides about 904.35 kcal. The full nutrition breakdown is above.
- Is Cozy Allergen-Friendly Veggie & Bean Soup easy to make?
- This recipe is rated medium, with 20 ingredients and 11 steps.
- Is Cozy Allergen-Friendly Veggie & Bean Soup healthy?
- Cozy Allergen-Friendly Veggie & Bean Soup has an easyChef Pro health score of 49/100. Per serving, it provides 904.35 calories and 10.22 g of protein, or 20% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: sodium at 446.72 mg (19% of the Daily Value) and saturated fat at 1.65 g (8% of the Daily Value). It contains Milk, Soy, Mustard and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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