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+ servings
Sopa de Habas

High-Protein Fava Bean Soup

Mitch Chapman
Fava bean soup is a hearty meal filled with creamy fava beans, fresh vegetables, and savory herbs and spices. This one-pot recipe makes a quick and easy lunch or dinner for the whole week ahead!
5 from 1 vote
Prep Time 10 minutes
Cook Time 1 hour 30 minutes
Soak Time 8 hours
Total Time 9 hours 40 minutes
Course Main Course
Cuisine Gluten-Free, Mexican, Vegan
Servings 6 servings
Calories 340 kcal

Equipment

  • Large stockpot
  • Knife & cutting board

Ingredients
 

Beans

  • 1 pound dried yellow fava beans

Produce

  • 1 tablespoon olive oil
  • 2 pasilla chiles
  • ½ large white onion, diced
  • ½ large leek, diced
  • 1 large carrot, diced
  • 2 stalks celery, diced
  • 3 cloves garlic, minced
  • 1 serrano chile, minced
  • 4 Roma tomatoes, diced

Seasonings

  • 1 teaspoon Mexican oregano
  • 2 teaspoons cumin
  • 1 bay leaf
  • 12 cups vegetable stock
  • 1 cup chopped cilantro
  • Salt & pepper to taste

Garnishes

  • Avocado cubes
  • Extra cilantro
  • Vegan cheese

Instructions
 

  • Soak the dried fava beans overnight, or for at least 8 hours so they soften. Drain and rinse them.
  • Seed and cut the pasilla chiles, dice all the vegetables, and grab out the spices and vegetable stock.
  • Heat the olive oil in a large stockpot over medium. Add in the pieces of pasilla chiles and fry for 45-60 seconds until fragrant. Remove them from the pot and set aside.
  • To the same pot, add the onions, leeks, carrots, celery, garlic, and serranos. Cook for about 4-5 minutes, or until quite fragrant. Add in the diced tomatoes, cumin, and oregano, and cook for another 2-3 minutes.
  • Add in the 12 cups of vegetable stock, fava beans, and bay leaf. Bring the soup to a boil, then turn the heat down to medium-low for 1 hour and 15 minutes, or until the beans are tender.
  • Optional: With a few minutes of cook time remaining, remove ~3-4 ladles full of soup and blend until smooth. Add the mixture back to the pot.
  • Add in ¾ of the fried pasilla chiles and freshly chopped cilantro. Taste the soup and season it with salt and pepper to your liking.
  • Serve immediately with a garnish of reserved pasilla chiles, chopped cilantro, avocado cubes, vegan cheese of choice, etc. Happy eating!

Notes

Rinse the beans: After soaking, rinse the fava beans thoroughly to remove any impurities and improve digestibility.
Low and slow: Simmer the soup over low heat to allow the flavors to meld together without overcooking the vegetables.
Add cilantro last: It's best to add delicate herbs like fresh cilantro at the end of the cooking process to preserve its flavor and color.
Fry the pasilla chiles until just fragrant to avoid burning them, which can cause the soup to become bitter.
Keep the heat at medium or lower to prevent burning the veggies. You want them to cook low and slow to help release their sweet flavors without imparting a bitter taste in the fava bean soup.
Nutritional information is a rough estimate and should not be taken as health advice.

Nutrition

Serving: 1serving | Calories: 340kcal | Carbohydrates: 57.8g | Protein: 21.2g | Fat: 4.2g | Saturated Fat: 0.6g | Polyunsaturated Fat: 0.8g | Monounsaturated Fat: 2.1g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 1917.7mg | Potassium: 1096.5mg | Fiber: 21.3g | Sugar: 11.1g | Vitamin A: 4613IU | Vitamin C: 11.5mg | Calcium: 117.1mg | Iron: 6.3mg
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