Low Carb Sheet Pan Beans Soup

Sheet pan recipes have revolutionized weeknight dinners, offering a simple, streamlined approach to cooking. But can that same ease be applied to a hearty, comforting soup while keeping the carb count low? Absolutely! This recipe for Low Carb Sheet Pan Beans Soup delivers on both flavor and convenience, perfect for a chilly evening or a healthy lunch. It’s a unique twist on traditional bean soup, utilizing the sheet pan to roast vegetables and build depth of flavor before simmering it all into a satisfying soup.

Embracing the Sheet Pan Soup Method

The magic of this recipe lies in the roasting process. Instead of sautéing vegetables on the stovetop, we’ll arrange them on a sheet pan with flavorful ingredients and roast them until tender and slightly caramelized. This intensifies their natural sweetness and adds a smoky depth that’s hard to achieve with traditional methods. It also minimizes hands-on time, allowing you to prepare other parts of the meal or simply relax while the oven does the work.

Roasting vegetables brings out their natural sugars, creating a richer, more complex flavor profile that elevates the entire soup. Plus, the slight charring adds a subtle smoky nuance that complements the other ingredients perfectly.

Building Flavor: Ingredients and Preparation

This low-carb bean soup utilizes the following key elements:

• Low-Carb Beans: While traditional bean soups are often high in carbohydrates, this recipe utilizes specific bean types to help keep the carb count lower. Black soybeans and lupini beans are good choices because they are known to be lower in carbs than other bean types.
• Vegetables: Onions, bell peppers, celery, garlic, and zucchini (or any low-carb vegetable of your choice) form the base of the soup.
• Aromatic Herbs and Spices: Dried herbs like thyme, oregano, and rosemary provide a warm, earthy flavor. Smoked paprika adds a smoky depth that complements the roasted vegetables. Bay leaves add subtle complexity.
• Broth: Use low-sodium chicken or vegetable broth for a flavorful liquid base. Bone broth can also be added for extra nutrients.
• Olive Oil: A generous drizzle of olive oil helps the vegetables roast evenly and develop a beautiful color.
• Acid: A splash of apple cider vinegar or lemon juice brightens the flavors and adds a touch of tanginess.
• Protein (Optional): Add cooked sausage, shredded chicken, or chopped ham for a heartier soup. Ensure your choice is low in added sugars and starches.

Preparation:

1. Preheat your oven to 400°F (200°C).

2. Chop all the vegetables into uniform sizes. This ensures even cooking.

3. In a large bowl, toss the chopped vegetables with olive oil, dried herbs, smoked paprika, salt, and pepper.

4. Spread the seasoned vegetables in a single layer on a large sheet pan.

5. Roast for 25-30 minutes, or until the vegetables are tender and slightly browned.

6. While the vegetables are roasting, prepare the black soybeans or lupini beans according to package instructions. If using canned beans, rinse and drain them thoroughly.

7. Once the vegetables are roasted, transfer them to a large pot or Dutch oven.

8. Add the drained beans, broth, and bay leaves to the pot.

9. Bring the soup to a simmer and cook for at least 15-20 minutes to allow the flavors to meld. The longer it simmers, the more flavorful it becomes.

10. Stir in the apple cider vinegar or lemon juice. Taste and adjust seasonings as needed.

11. Remove the bay leaves before serving.

Customizing Your Sheet Pan Soup

One of the best things about this recipe is its versatility. Feel free to adapt it to your liking by swapping out vegetables, herbs, or spices. Here are some ideas:

• Vegetables: Add mushrooms, spinach, kale, or cauliflower florets.
• Herbs and Spices: Experiment with different herbs like sage, marjoram, or Italian seasoning. Add a pinch of red pepper flakes for heat.
• Protein: Add cooked bacon bits or chorizo for a smoky flavor.
• Creaminess: For a creamier soup, blend a portion of the soup with an immersion blender or in a regular blender. Be cautious when blending hot liquids. You can also stir in a dollop of plain Greek yogurt or cream cheese at the end.
• Cheese: Sprinkle with shredded cheddar, Parmesan, or mozzarella cheese before serving.
• Toppings: Garnish with fresh parsley, cilantro, or a swirl of olive oil.

Tips for Success:

• Don’t overcrowd the sheet pan: Overcrowding prevents the vegetables from browning properly. If necessary, use two sheet pans.
• Chop vegetables evenly: This ensures uniform cooking.
• Use high-quality broth: The broth is the foundation of the soup, so choose a flavorful one.
• Taste and adjust seasonings: Don’t be afraid to experiment with different herbs and spices to create your perfect flavor profile.
• Simmer for at least 15 minutes: This allows the flavors to meld together and develop depth.

Serving and Storing Your Low Carb Beans Soup

Serve the soup hot, garnished with your favorite toppings. It’s delicious on its own or with a side of low-carb bread or crackers. It also pairs well with a simple salad.

Storage:

• Refrigerator: Store leftover soup in an airtight container in the refrigerator for up to 3-4 days.
• Freezer: Freeze the soup in individual portions for easy reheating. It can be frozen for up to 2-3 months.
• Reheating: Reheat the soup on the stovetop or in the microwave until heated through. If frozen, thaw it in the refrigerator overnight before reheating.

Nutritional Considerations

This recipe can be easily adapted to fit a low-carb diet. Here’s how:

• Choose the Right Beans: As previously mentioned, use black soybeans or lupini beans instead of traditional beans like kidney beans or pinto beans.
• Load Up on Non-Starchy Vegetables: Focus on vegetables like zucchini, bell peppers, celery, and onions, which are low in carbohydrates.
• Limit Starchy Vegetables: Use starchy vegetables like potatoes and carrots sparingly.
• Use a Low-Carb Broth: Choose a low-sodium chicken or vegetable broth that doesn’t contain added sugars or starches.
• Avoid Thickening Agents: Skip the flour or cornstarch, which are high in carbohydrates. The soup will naturally thicken as it simmers.

By following these tips, you can enjoy a delicious and satisfying bean soup while staying within your carb limits.

This Low Carb Sheet Pan Beans Soup is a healthy, flavorful, and convenient meal option. The sheet pan roasting method simplifies the cooking process and enhances the flavor of the vegetables. By choosing low-carb ingredients and customizing the recipe to your liking, you can create a soup that fits your dietary needs and taste preferences. Whether you’re following a low-carb diet or simply looking for a delicious and easy weeknight meal, this soup is sure to please.

Frequently Asked Questions

• • Can I make this soup in a slow cooker?

Yes, you can adapt this recipe for a slow cooker. Roast the vegetables as directed, then transfer them to the slow cooker along with the beans, broth, and bay leaves. Cook on low for 6-8 hours or on high for 3-4 hours.

• • Can I use frozen vegetables?

While fresh vegetables are preferable, you can use frozen vegetables in a pinch. Just be sure to thaw them before roasting and pat them dry to remove excess moisture.

• • What if I don’t have a sheet pan?

If you don't have a sheet pan, you can use a large baking dish. Just make sure to spread the vegetables in a single layer to ensure even cooking.

• • Can I make this soup vegetarian/vegan?

Yes, you can easily make this soup vegetarian or vegan. Use vegetable broth instead of chicken broth and omit any meat. You can add smoked paprika to give it a richer, meatier flavor.

• • How can I thicken this soup?

The soup should thicken as it simmers. However, if you want a thicker consistency, you can use an immersion blender to partially blend the soup. Alternatively, you can mix a tablespoon of almond flour with a little cold water to form a slurry and stir it into the soup during the last few minutes of cooking.