Recipe | 3 Green, White Bean Soup

3 green white bean vegan vegetable soup .JPG


  • 1 Tbsp olive oil
  • 1 large sweet onion, diced
  • 4 cloves garlic, minced
  • 4 medium carrots, sliced
  • 1/2 tsp each sea salt and black pepper
  • 2 tsp dried basil
  • 2 tsp oregano
  • 3 C zucchini noodles (cut into 3 inch long noodles) 
  • 26oz crushed roasted tomatoes (boxed)
  • 12oz tomato puree (box/jar)
  • 48oz low sodium vegetable broth (boxed)
  • 2 13.4 oz boxes Cannellini Beans, drained and rinsed 
  • 2 cups chopped kale 
  • 2 cups chopped swiss chard 
  • 2 cups chopped spinach 


1. Add oil, onion, carrots, garlic, salt, pepper, dried basil, and dried oregano to a large pot and sauté until onions are translucent

2. Add in zucchini noodles, stir to combine

3. Add in crushed roasted tomatoes, tomato puree, and vegetable broth and simmer on medium/low heat for 20min 

4. Add in beans and chopped greens and simmer on medium/low heat for 15min 

5. Enjoy a bowl fresh off the stovetop or transfer to individual jars and enjoy throughout the week. Soup can be frozen for later consumption as well. 

*For a heartier soup and an added protein kick, stir in cooked quinoa!

- JM

Recipe | Sweet Potato Black Bean Burgers

sweet potato black bean vegan burger

Serves 7 - Great Meal Prep option as these burgers can be stored in the fridge for up to 4 days or frozen for use within a few weeks. 



  • 2 C sweet potatoes, mashed (bake whole @ 400 degrees about 45 minutes or until tender, remove from oven and let cool before mashing)
  • 1 C cooked quinoa (cook according to package instructions) 
  • 1 - 13.5oz box of cooked black beans, rinsed + drained 
  • 3/4 C ground flaxseed
  • 1/2 C green onion, chopped 
  • 2 tsp ground cumin
  • 2 tsp smoked paprika 
  • 1 tsp chipotle powder
  • 1 tsp salt
  • 1 T olive oil 
  • Buns



  1. Preheat oven to 375 degrees F. 
  2. In a large mixing bowl, mash black beans (leave chunky). 
  3. Add mashed sweet potatoes, ground flaxseed, green onion, spices + salt, and olive oil to the bowl and stir to incorporate well. Add in quinoa, stir again to incorporate well. 
  4. Using a 1/2 C measuring cup, start to scoop out the mixture and form the patties. 
  5. Place patties on a baking sheet lined with parchment paper that has been brushed with minimal oil. 
  6. Bake burgers for 45-60 minutes.
  7. Remove from oven and enjoy on a toasted bun with desired toppings.