Red Bean Soup – Hearty & Nutritious Recipe

Red Bean Soup – Hearty & Nutritious Recipe

Red bean soup, as the name suggests, is centered around red kidney beans, a member of the legume family. These beans are rich in both soluble and insoluble fiber and packed with protein and essential vitamins like B1 and vitamin C, which help boost immunity and resist disease. Red beans also have calming properties, act as a natural diuretic, purify the blood, and support the functions of the liver and pancreas.

Nutritional Value per 178 grams of cooked red beans:

 

• 255 calories

• 8g calories from fat

• 0.5g unsaturated fat

• 421mg sodium

• 16g protein

• 0.6g sugar

• 41g total carbohydrates

• 14g dietary fiber

Serves: 4 people

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Ingredients for Red Bean Soup:

• 2 cups of red kidney beans, soaked in warm water for 12 hours

• 2 medium tomatoes, peeled and grated

• 4 cups of water

• 2 carrots, chopped and pre-boiled

• 2 chicken bouillon cubes (e.g. Maggi)

• 2 tablespoons olive oil

• 2 tablespoons tomato paste

• 1 small onion, finely chopped

• 5 garlic cloves, crushed

• ½ teaspoon ground dry coriander

• 1 teaspoon seven-spice blend

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How to Make Red Bean Soup:

Place the soaked beans in a deep pot, cover with water, and bring to a boil over medium heat. Once boiling, reduce the heat to low, cover the pot, and let the beans cook gently for about 1 hour, or until fully tender.

Add the grated tomatoes, tomato paste, and one bouillon cube to the beans. Let the mixture simmer gently for a few minutes. If the mixture thickens too much, add more water as needed.

In a separate pan, heat the olive oil, then sauté the chopped onion until golden. Add the crushed garlic and cook until fragrant. Pour this mixture into the pot of beans.

Add the chopped carrots and allow everything to simmer for about 15 minutes over medium heat.

Now, season with ground coriander and the seven-spice blend, stir well, and let the soup cook on low heat for an additional 15 minutes so the flavors meld together.

Remove from heat and pour the soup into serving bowls. It’s best served hot and can be enjoyed with bread or a squeeze of fresh lemon for added zest.

Bon appétit!