Low Sodium Hearty Red Bean Soup
Warm up with a bowl of Low Sodium Hearty Red Bean Soup, a nourishing and flavorful dish that's perfect for a cozy, healthy meal. Packed with protein-rich red kidney beans, colorful vegetables like carrots, celery, and bell pepper, and a medley of fragrant spices and herbs, this soup delivers big on taste without the excess sodium. The addition of tomato paste, fresh parsley, and a splash of bright lemon juice brings layers of richness and freshness to every bite. With a simmered-to-perfection texture and a prep-to-table time of under two hours, this satisfying soup is ideal for meal prepping or serving a family dinner. It's a wholesome, heart-friendly recipe you'll want to revisit time and again!
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Recipe Information
Ingredients
- 1 cup dried red kidney beans
- 2 tablespoons olive oil
- 1 large onion, diced
- 3 garlic cloves, minced
- 2 medium carrots, sliced
- 2 celery stalks, sliced
- 1 bell pepper, diced
- 6 cups low sodium vegetable broth
- 1 bay leaf
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 2 tablespoons tomato paste
- 0.25 cup chopped fresh parsley
- 1 tablespoon lemon juice
Instructions
Rinse the dried red kidney beans under cold water to remove any debris. Place them in a large bowl, cover with water, and soak overnight, or for at least 8 hours. Drain and rinse before using.
In a large pot, heat the olive oil over medium heat. Add the diced onion and cook for about 5 minutes until it becomes translucent.
Add the minced garlic and continue to cook for another minute until fragrant.
Stir in the sliced carrots, celery, and bell pepper, and cook for an additional 5 minutes until the vegetables begin to soften.
Add the soaked and drained red kidney beans to the pot, along with the low sodium vegetable broth.
Add the bay leaf, ground cumin, dried oregano, and black pepper. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 60 minutes or until the beans are tender.
After the beans have cooked, remove the bay leaf and add in the tomato paste. Stir thoroughly to blend the paste into the soup.
Continue to simmer the soup uncovered for another 15 minutes to thicken slightly and develop further flavor.
Remove from heat and stir in the chopped fresh parsley and lemon juice.
Serve hot in bowls and enjoy this hearty and flavorful low sodium red bean soup.
Nutrition Facts
Calories |
1254 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.9 g | 41% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1190 mg | 52% | |
| Total Carbohydrate | 191.4 g | 70% | |
| Dietary Fiber | 45.7 g | 163% | |
| Total Sugars | 35.8 g | ||
| Protein | 62.3 g | 125% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 668 mg | 51% | |
| Iron | 25.7 mg | 143% | |
| Potassium | 6170 mg | 131% | |
*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.
