African American Vegetable Soup Recipe for Healthy Meals

There’s something deeply comforting about a warm bowl of vegetable soup, especially when it’s inspired by the rich culinary heritage of African American cooking. This African American vegetable soup recipe brings together wholesome, fresh vegetables with soulful seasonings that have been cherished for generations.

It’s a perfect blend of nutrition and flavor, celebrating the vibrant tastes and traditions that make this cuisine so unique. Whether you’re looking for a hearty lunch, a light dinner, or a nourishing meal to share with family, this soup fits the bill beautifully.

Using simple, accessible ingredients, this recipe is easy to make and can be customized to your liking. It’s vegan-friendly, packed with antioxidants, vitamins, and fiber, and has a soulful depth thanks to the seasoning and slow simmering process.

Dive into this bowl of warmth and heritage, and discover why African American vegetable soup is a timeless classic in kitchens across the country.

Why You’ll Love This Recipe

This African American vegetable soup is more than just a meal; it’s a celebration of tradition and health. Here’s why you’ll love it:

• Rich, soulful flavor: The combination of fresh veggies, herbs, and spices creates a deep, comforting taste.
• Nutritious and hearty: Loaded with fiber, vitamins, and antioxidants that are essential for a balanced diet.
• Easy to prepare: With simple steps and common ingredients, you’ll have this soup ready in under an hour.
• Highly customizable: Swap in your favorite vegetables or add beans for extra protein.
• Perfect for all seasons: Enjoy it hot in the winter or chilled as a refreshing dish in warmer months.

Ingredients

• 2 tablespoons olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 3 medium carrots, chopped
• 2 celery stalks, chopped
• 1 medium sweet potato, peeled and cubed
• 1 cup collard greens, chopped
• 1 cup kale, chopped
• 1 cup green beans, trimmed and chopped
• 1 can (14 oz) diced tomatoes
• 6 cups vegetable broth
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• 1/2 teaspoon crushed red pepper flakes (optional)
• Salt and black pepper to taste
• 1 can (15 oz) black-eyed peas or kidney beans, drained and rinsed
• 2 tablespoons fresh parsley, chopped (for garnish)

Equipment

• Large stockpot or Dutch oven
• Cutting board and sharp knife
• Wooden spoon or heat-resistant spatula
• Measuring spoons and cups
• Ladle for serving
• Optional: Immersion blender (for a smoother texture)

Instructions

1. Heat olive oil: Place your large stockpot or Dutch oven over medium heat and add the olive oil. Once shimmering, add the diced onion and sauté for 4-5 minutes until translucent and fragrant.
2. Add garlic: Stir in the minced garlic and cook for another 1-2 minutes, making sure not to burn it.
3. Sauté vegetables: Add the chopped carrots, celery, and sweet potato. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
4. Add greens and green beans: Incorporate the collard greens, kale, and green beans. Stir well to combine and cook for another 3 minutes to wilt the greens.
5. Add tomatoes and broth: Pour in the diced tomatoes with their juices and the vegetable broth. Stir everything together.
6. Season the soup: Add the smoked paprika, dried thyme, oregano, crushed red pepper flakes (if using), salt, and black pepper. Stir well to distribute the spices evenly.
7. Simmer: Bring the soup to a gentle boil, then reduce the heat to low and cover. Let it simmer for 25-30 minutes until all vegetables are tender and flavors meld beautifully.
8. Add beans: Stir in the drained and rinsed black-eyed peas or kidney beans. Continue cooking for an additional 5 minutes to heat through.
9. Adjust seasoning: Taste the soup and adjust salt, pepper, or spices as needed.
10. Serve: Ladle the soup into bowls and garnish with freshly chopped parsley for a burst of color and freshness.

Tips & Variations

“Feel free to swap or add seasonal vegetables like zucchini, bell peppers, or turnips to keep the soup fresh and exciting throughout the year.”

• Make it heartier: Add cooked rice, quinoa, or small pasta shapes for a filling meal.
• For creamier texture: Use an immersion blender to blend a portion of the soup, then stir it back in for a velvety consistency.
• Spice it up: Increase the crushed red pepper or add a dash of your favorite hot sauce for a spicy kick.
• Protein boost: Add cooked lentils or shredded vegan sausage for more substance.
• Storage: This soup keeps well in the fridge for 3-4 days and freezes beautifully for up to 3 months.

Nutrition Facts

Serving Suggestions

This vegetable soup pairs wonderfully with warm cornbread or crusty whole-grain bread for dipping. For a heartier meal, serve alongside a fresh green salad or a simple coleslaw.

Try topping your soup with a dollop of vegan sour cream or a sprinkle of nutritional yeast for added creaminess and flavor. For a Southern-inspired twist, add a splash of hot sauce at the table.

If you love this recipe, you might also enjoy exploring other wholesome dishes like our A to Z Vegetarian Recipes for Every Meal and Occasion or the flavorful Ancient Grains Vegetarian Recipes for Healthy Delicious Meals.

For a spicy homemade seasoning, check out our Chilli Powder Recipe Vegan: Easy Homemade Spice Blend.

Conclusion

This African American vegetable soup is a beautiful reflection of soul food traditions combined with modern health-conscious cooking. It’s nourishing, vibrant, and full of layers of flavor that will satisfy your taste buds while fueling your body with essential nutrients.

The beauty of this recipe lies in its simplicity and adaptability, making it a perfect addition to your weekly meal planning.

Whether you’re a seasoned cook or just starting out, this soup is easy to prepare and perfect for sharing with loved ones. It offers a delicious way to honor African American culinary history while embracing fresh, wholesome ingredients.

Give this recipe a try, and warm your kitchen and heart with every simmering pot.

{“@context”: “https://schema.org/”, “@type”: “Recipe”, “name”: “African American Vegetable Soup”, “image”: [], “author”: {“@type”: “Organization”, “name”: “GluttonLv”}, “description”: “A hearty and flavorful vegetable soup inspired by traditional African American cooking. Packed with fresh vegetables and spices, it’s perfect for a comforting meal.”, “prepTime”: “PT15M”, “cookTime”: “PT40M”, “totalTime”: “PT55M”, “recipeYield”: “6 servings”, “recipeIngredient”: [“2 tablespoons olive oil”, “1 large onion, chopped”, “3 cloves garlic, minced”, “3 carrots, sliced”, “2 celery stalks, sliced”, “1 bell pepper, chopped”, “2 cups chopped collard greens”, “1 can (14 oz) diced tomatoes”, “6 cups vegetable broth”, “1 cup fresh green beans, trimmed and cut”, “1 teaspoon smoked paprika”, “Salt and pepper to taste”], “recipeInstructions”: [{“@type”: “HowToStep”, “text”: “Heat olive oil in a large pot over medium heat.”}, {“@type”: “HowToStep”, “text”: “Add onion and garlic; saut\u00e9 until translucent.”}, {“@type”: “HowToStep”, “text”: “Stir in carrots, celery, and bell pepper; cook for 5 minutes.”}, {“@type”: “HowToStep”, “text”: “Add collard greens, diced tomatoes, and vegetable broth.”}, {“@type”: “HowToStep”, “text”: “Bring to a boil, then reduce heat and simmer for 20 minutes.”}, {“@type”: “HowToStep”, “text”: “Add green beans and smoked paprika; simmer for another 10 minutes.”}, {“@type”: “HowToStep”, “text”: “Season with salt and pepper to taste.”}, {“@type”: “HowToStep”, “text”: “Serve hot.”}], “nutrition”: {“calories”: “150 kcal”, “proteinContent”: “5 g”, “fatContent”: “5 g”, “carbohydrateContent”: “22 g”}}