Low Fat Hearty Red Bean Soup
Warm your soul without the guilt with this Low Fat Hearty Red Bean Soup, a wholesome and flavor-packed dish perfect for lunch or dinner. Featuring protein-rich canned red kidney beans and a medley of fresh vegetables like carrots, celery, and onion, this soup is simmered in low-sodium vegetable broth and seasoned with aromatic spices like cumin, oregano, and smoked paprika. A touch of lemon juice and fresh parsley adds a burst of brightness to each spoonful. Prepared in under an hour and designed to be both healthy and satisfying, this one-pot recipe is ideal for weight-conscious eaters who refuse to compromise on taste. Whether served as a nutritious standalone meal or paired with whole-grain bread, this fiber-rich soup is a go-to for cozy, hearty meals. Perfect for batch cooking or feeding a hungry crowd, this low-fat recipe also offers gluten-free options with ease.
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Recipe Information
Ingredients
- 2 15-ounce cans canned red kidney beans
- 4 cups low-sodium vegetable broth
- 1 tablespoon olive oil
- 1 medium onion
- 2 celery stalks
- 2 carrots
- 3 garlic cloves
- 1 14.5-ounce can diced tomatoes
- 1 teaspoon cumin
- 1 teaspoon dried oregano
- 0.5 teaspoon smoked paprika
- 1 bay leaf
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup fresh parsley
- 1 tablespoon lemon juice
Instructions
Drain and rinse the canned red kidney beans under cold water.
Chop the onion, celery, and carrots into small, even pieces, and mince the garlic cloves.
In a large soup pot, heat the olive oil over medium heat. Add the chopped onion, celery, and carrots to the pot. Sauté for about 5 minutes, or until the onion becomes translucent.
Add the minced garlic to the pot and sauté for an additional 1 minute, being careful not to let the garlic burn.
Stir in the drained red kidney beans, diced tomatoes with their juice, and vegetable broth.
Season the soup with cumin, dried oregano, smoked paprika, salt, and black pepper. Add the bay leaf for additional aroma and flavor.
Bring the soup to a boil over high heat, then reduce the heat to low and let it simmer, uncovered, for about 25 minutes. Stir occasionally to help the flavors meld.
Remove the bay leaf from the pot and discard it.
Use an immersion blender to blend a portion of the soup to thicken it slightly while keeping most of the beans whole for texture. If you prefer a completely smooth soup, blend until your desired consistency is reached.
Stir in the chopped fresh parsley and the lemon juice just before serving for a hint of brightness and freshness.
Taste and adjust seasoning with more salt and pepper if needed.
Serve hot, garnished with additional fresh parsley if desired.
Nutrition Facts
Calories |
1131 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.8 g | 25% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4679 mg | 203% | |
| Total Carbohydrate | 192.3 g | 70% | |
| Dietary Fiber | 56.5 g | 202% | |
| Total Sugars | 32.5 g | ||
| Protein | 54.0 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 613 mg | 47% | |
| Iron | 20.5 mg | 114% | |
| Potassium | 5316 mg | 113% | |
*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.
