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Asian Bok Choy & Bean Soup

by | Published: October 23, 2021 | Last updated: January 08, 2024

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Embrace the cooler months with this cozy Asian bok choy & bean soup using organically grown white beans, this high-protein dish is a tasty alternative to my Easy Minestrone Soup recipe with kidney beans or my Azuki Bean Stew.

Prepare yourself for a winter comfort food that not only pleases your taste buds but also promotes well-being. This Asian bok choy and white bean recipe is a protein-packed, gluten-free, fiber-rich delight brimming with flavor. Whether you’re having lunch or dinner, this easy-to-make on-the-go soup is warming and bursting with flavor. I love to serve it with a slice of fresh homemade bread.

  • Vegan and gluten-free – A delicious wholesome plant-based soup
  • Hot and Spicy – Plenty of hot and spicy herbs
  • Nutrient-rich ingredients – Full of nutrients
  • Easy and quick to make – Can be made on-go in just 18 minutes.
  • It`s original beans and bok choy with spices make it original
  • It`s comforting – A homemade hot soup will always make you feel good
  • Loaded with flavor – Herbs, spices, stock, and garlic make it loaded with flavor
  • High in Protein – The organic white beans provide high-quality protein.
  • Customizable soup recipe – Swap spices for personal taste
  • Budget-Friendly Meal – You can make it cheap
  • High-fiber soup – Full of Fiber
  • White beans
  • Garlic cloves
  • Onion
  • Carrot
  • Green beans
  • Bok choy cabbages
  • Olive oil
  • Celery stalks
  • An organic herb and spice wok stock
  • Ground cumin
  • Fresh cilantro
  • Salt & black pepper

.A complete list of ingredients, measurements, and instructions can be found in the RECIPE CARD below.

White beans – I like to use ready-cooked organic white beans from the brand Cal Valls. I never used to be a fan of pre-cooked legumes. But when you find a quality product that has no nasty chemicals in it, it makes life so much easier. I buy the cooked legumes, in this case, the beans because you can just add them to your soups or casseroles.

Garlic cloves – I like to use plenty of garlic in my dishes. This depends on your desired taste. Most soups require 2-3 cloves.

Onion – I used a medium-sized brown onion for this soup, but a sweet onion would work too.

Celery Sticks – I always use organic or locally grown celery.

Herb and spice wok stock – This is a tasty vegetable Asian vegetable stock. Slightly spicy and hot, perfect for this soup.

Ground Cumin – Organic cumin powder.

Fresh Cilantro – Also known as cilantro. I love this exotic tangy flavor.

  1. Wash the vegetables and chop them into small pieces. Chop the onion into long strips.

2. Heat the oil in a large pot and lightly fry the garlic, carrot, and green beans for around 3 minutes until they start to brown. Gradually add the spices and stir well before adding the water.

3. As soon as the water has heated,  break up the stock into small pieces and sprinkle it into the soup. Throw in the onion and green beans and bring the soup to a boil then lower down the heat and let it simmer for approximately 10 minutes.

Step 4. Finally, season for taste with the salt and pepper, and add the bok Choy.

Step 5. Simmer for 5 minutes add the chopped cilantro.

Let it sit then serve and enjoy!

This delicious nutrient-rich cruciferous vegetable boasts vitamins such as choline, beta carotene, folate, and vitamin E, as well as essential minerals like iron, potassium, magnesium, calcium, copper, manganese, phosphorus, zinc, selenium, and sodium. Additionally, it contains amino acids like aspartic acid, alanine, arginine, glutamic acid, valine, lysine, leucine, and isoleucine. With these valuable components, this dense vegetable has gained popularity among health-conscious individuals, often substituting for spinach, collard greens, and other cruciferous vegetables.

White beans contain folate, vitamin B1 (thiamin), magnesium, potassium, and iron. They are an excellent source of vegan protein. They are rich in slow-digesting carbohydrates and fibre and they are considered a low GI food. The glycemic index, or GI, is a numerical index that ranks foods based on their predicted impact on blood sugar levels. Beans and other foods with a low glycemic score also offer weight loss benefits. They are high in fibre and protein has been shown to promote feelings of fullness, leaving you less likely to overeat.

Allow the soup to cool to room temperature, then transfer it to an airtight container for refrigeration, where it can be stored for up to 4 days. When reheating, consider adding a bit of water for consistency. The soup tends to thicken when it`s been frozen or refrigerated.

For longer-term storage, freeze the soup in an airtight container for up to 6 months. Thaw it in the refrigerator overnight and reheat in a pot over medium-low heat, stirring occasionally until fully warmed. To maintain the desired consistency, you may incorporate a bit of extra broth or water during the reheating process.

I love to top the soup with fresh parsley and have a nice piece of crusty bread ready for dunking.

You can also add in some cooked brown rice or cooked pasta to fill up the dish and top it with ground nuts or ground seeds.

Additional spices can be added to please your taste buds.

Have a big side Autumn Roast Salad ready to pick at.

Navy Beans: Sometimes called pea beans, they are small and oval-shaped, cook relatively quickly, and have a mild flavor and soft texture.

Lima Beans: Sometimes called butter beans, and that’s because they have a buttery rich flavor, They are small and smooth in size and texture, have more starch than other beans, and are often used in soups and stews.

Cannellini Beans: These beans are about the largest of all the four beans and are kidney-shaped. They have tender flesh and an earthy nutty flavor, very popular in the Italian Minestrone Soup.

Great Northern Beans: These beans are medium-sized and have a nutty but mild flavor and creamy texture, Another great bean to use in soups and stews and very common in French cassoulets.

Ground Cumin – Replace this with ground cilantro or nutmeg.

Parsley – Relace the cilantro for parsley which has a milder flavor.

Zucchini pairs well with red onion or cauliflower and carrots.

You can replace it with Chinese cabbage, white cabbage, or spinach.

You can replace it with a vegetable stock cube with a sprinkle of cayenne pepper.

Can You use dried white beans in the soup?

Of course, you can! You will first need to cook your white beans using your favorite method and then use the same amount of beans I used from the jar. That is 250 grams.

What does Bok Choy taste like?

Bok choy boasts a subtly bitter, mineral, and slightly spicy taste. The stems offer a crisp texture with high water content.

Is all of the Bok Choy edible?

Both the leaf and stem of the bok choy are edible. The stems are crunchy while the leaves are soft and tender and with a peppery taste.

What makes a Bok Choy soup anti-inflammatory?

In the Brassica family of plants, Bok Choy is recognized for its antioxidant capacity. A study revealed 71 phenolic compounds, such as quercetin, kaempferol, and isorhamnetin, in Brassicas. (1) Notably, all of these compounds are high scorers in oxygen radical absorption capacity (ORAC).

Delicious Easy Minestrone Soup

Hearty Azuki Bean Stew

If you made the recipe I would appreciate it.  If you make it tag me on Instagram @dishingoutplants

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A delightful arrangement unfolds before you—a steaming bowl of vegetable, white bean, and bok choy soup, accompanied by a side bowl brimming with vibrant fresh cilantro. The backdrop sets the scene with a small bowl housing aromatic garlic cloves, an artisanal jar filled with organic cooked white beans, and a delicate dried flower, enhancing the visual appeal of this inviting culinary ensemble.
A bowl of spicy bok choy and white bean soup. A jar of organic cooked white beans in the background.
A dish of white bean, vegetable and bok choy soup. A spoon is in the soup. There is a small side dish of fresh parsley and a flower in the background.

Asian Bok Choy & Bean Soup

A high- protein cozy Asian bok choy & bean soup. Perfectly crisp bok choy and cooked organic white beans make a perfect well-balanced soup that is nutritious and bursting with flavor.
by Julie Anne Jenks
Prep Time 5 minutes
Cook Time 18 minutes
Total Time 20 minutes
Course High Protein, Lunch, Main Dinner, starter
Cuisine Asian
Servings 3

Equipment

  • 1 Cast Iron POT

Ingredients  

  • 250 grams of organic cooked white beans
  • 4 Garlic cloves
  • 1 Onion
  • 1 Carrot
  • A few Green Beans
  • 2 Bok Choy
  • 1 Table Spoon of Virgin Olive oil
  • 2 Celery Stalks
  • 1 Organic Herb and Spice Stock
  • 1/2 Tea spoon Of Ground Cumin
  • A Bunch of fresh Cilantro
  • A Pinch of salt
  • A Pinch of Black Peper

Instructions 

  • Thoroughly wash the vegetables and chop them into small pieces. The onion is better chopped into long strips.
  • Heat the oil in a large pot and lightly fry the garlic, carrot, and green beans for around 3 minutes until they start to brown. Gradually add the spices and stir well before adding the water.
  • As soon as the water has heated,  break up the stock into small pieces and sprinkle it into the soup. Throw in the onion and green beans and bring the soup to a boil then lower down the heat and let it simmer for approximately 10 minutes.
  • Finally, season for taste with the salt and pepper, and add the bok Choy.
  • Simmer for 5 minutes add the chopped coriander.
  • Let it sit then serve and enjoy!

Notes & Suggestions

Quick and Easy: This Asian Bok Choy & Bean Soup is a speedy and convenient on-the-go option, ready in just 18 minutes.
Versatile: Customize the spice level to your taste or add cooked brown rice or pasta for a heartier meal.
Storage Tips: Store the soup in an airtight container in the refrigerator for up to 4 days. Add a bit of water when reheating to maintain consistency.
Freezing Option: Freeze in an airtight container for up to 6 months. Thaw in the refrigerator overnight and reheat with extra broth or water as needed.
Serving Suggestions: Top with fresh cilantro and pair with crusty bread for a satisfying meal.
Complement with an Autumn Roast Salad for a delightful side.

The Nutritional information is an estimate and has been calculated automatically per serving

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18 Comments

  1. Julia

    5 stars
    Cozy soup full of vegetables and great flavour! Making it again next week!

    Reply
    • Julie

      Thank you JULIA! It was certainly full of flavor.

      Reply
  2. Anjali

    5 stars
    This was such an easy and flavorful soup for our family! We enjoyed it as a light lunch and everyone loved it!

    Reply
    • Julie

      Thank you Anjali, so pleased you and your family enjoyed this wholesome flavorful soup

      Reply
  3. MacKenzie

    5 stars
    I made the soup tonight. It was perfect, especially after such heavy holiday meals. This soup is so light and refreshing the flavor was perfect.

    Reply
    • Julie

      Thank you MacKenzie, it is a light soup and certainly nourishing after heavy holiday meals.

      Reply
  4. Cathleen

    5 stars
    I love bok choy, but I have never had this combo in a soup before. This needs to change! Thank you so much for sharing this recipe 🙂

    Reply
    • Julie

      Bok choy is wonderful, unfortunately we can`t get it enough in Spain. It really is a wonderful combination with all the wholesome vegetables and beans.

      Reply
  5. Andrea

    5 stars
    This soup looks hearty, comforting and delicious! I just want to dig into a great big bowl of this deliciousness right now. Yum!

    Reply
    • Julie

      Oh Andrea, it certainly is like that with me, a big bowel of wholesome glten-free soup on a cool day is just wonderful.

      Reply
  6. Ned

    5 stars
    This is awesome comfort food on a cold day! Thank you for this recipe!

    Reply
    • Julie

      Absolutely perfect for a cold winter day! Thank you Ned!

      Reply
  7. Dina and Bruce

    5 stars
    Making this today after we got home from a hectic morning. It smells so good. And it waas so easy to make! Thank you!

    Reply
    • Julie

      Happy you enjoyed the soup both of you! The smell really os amazing isnt it!

      Reply
  8. Kushigalu

    5 stars
    Love the combination of ingredients in this soup recipe. Thanks for sharing.

    Reply
    • Julie

      Thank you Kushigalu! Pleased you like all the wholesome ingredients.

      Reply
  9. Carrie Robinson

    5 stars
    Loving all of the veggies in this soup! 🙂 Looks like the perfect comfort food to me.

    Reply
    • Julie

      Thank you Carrie! Pleased you like it!

      Reply

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