Heart-Healthy Hearty Red Bean Soup
Warm, comforting, and packed with nutritious ingredients, Heart-Healthy Hearty Red Bean Soup is the perfect blend of wholesome flavor and wellness-focused cooking. This vibrant soup features protein-rich red kidney beans, fresh vegetables like carrots, celery, and red bell pepper, and a fragrant medley of spices including thyme, oregano, and smoked paprika. With a base of low-sodium vegetable broth and the addition of fresh baby spinach and a splash of zesty lemon juice, this dish is as nurturing for your heart as it is satisfying to your palate. Ready in just about an hour, it's an ideal option for a nourishing weeknight dinner or meal prep for the week. Garnished with parsley for a burst of fresh flavor, this guilt-free recipe makes six servings, ensuring there's plenty to share. Perfect for those searching for healthy soup recipes or vegan meal ideas, this hearty bowl will keep you warm, energized, and inspired to eat well!
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Recipe Information
Ingredients
- 1 cup red kidney beans
- 1 tablespoon olive oil
- 1 medium yellow onion
- 3 cloves garlic cloves
- 2 medium carrots
- 2 celery stalks
- 1 red bell pepper
- 4 cups low-sodium vegetable broth
- 1 can diced tomatoes
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon smoked paprika
- 1 bay leaf
- 0.5 teaspoon black pepper
- 2 cups baby spinach
- 1 tablespoon lemon juice
- 0.25 cup fresh parsley
Instructions
Rinse and soak the red kidney beans in water overnight or for at least 8 hours. Drain and rinse them before cooking.
In a large pot, heat the olive oil over medium heat.
Chop the onion, mince the garlic, and dice the carrots, celery, and red bell pepper. Add the onion to the pot and sauté for 4-5 minutes until softened.
Add minced garlic, diced carrots, celery, and red bell pepper to the pot. Cook for another 5 minutes, stirring occasionally.
Add the soaked red kidney beans, vegetable broth, and diced tomatoes (with liquid) to the pot.
Stir in dried thyme, oregano, smoked paprika, bay leaf, and black pepper.
Bring the mixture to a boil, then reduce the heat to low and let simmer for 30 minutes, or until the beans are tender.
Add the baby spinach and lemon juice, stirring until the spinach wilts.
Remove from heat, discard the bay leaf, and stir in the fresh parsley.
Serve hot and enjoy your heart-healthy meal.
Nutrition Facts
Calories |
652 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 23% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2000 mg | 87% | |
| Total Carbohydrate | 113.4 g | 41% | |
| Dietary Fiber | 33.0 g | 118% | |
| Total Sugars | 35.6 g | ||
| Protein | 22.6 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 553 mg | 43% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 3666 mg | 78% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
