Hearty Kidney Bean and Vegetable Medley Soup
Warm up with this Hearty Kidney Bean and Vegetable Medley Soup, perfect for those chilly days or any day you crave a nutritious boost. Packed with protein-rich kidney beans, vibrant vegetables, and aromatic spices, this soup not only warms the soul but also nourishes the body. The nice blend of flavors makes it a comforting dish that the whole family will enjoy. Serve it with a crusty piece of bread for a complete meal. Perfect for meal prep or cozy weeknight dinners, this soup is easily adjustable to fit your taste. Enjoy a bowl loaded with wholesome goodness and heartiness, while being low in sodium and calories. Ideal for health-conscious eaters seeking delicious comfort food!
4
Servings
N/A
Calories
12
Ingredients
Ingredients
Olive oil
1 (tablespoon)
Yellow onion
1 (chopped)
Garlic clove
1 (minced)
Carrots
2 (chopped)
Sodium-free chili powder
2 (teaspoons)
Ground cumin
1 (teaspoon)
Low-sodium low-fat chicken broth
4 (cups)
Low-sodium kidney beans
2 (15 ounce) cans (rinsed and drained)
Frozen whole kernel corn
1 (cup)
Fresh ground black pepper
1/4 (teaspoon)
Low-sodium stewed tomatoes
1 (14 1/2 ounce) can
Salt
to taste
Instructions
1
In a large pot, heat the olive oil over medium heat until shimmering.
2
Add the chopped yellow onion, minced garlic, and chopped carrots to the pot. Sauté for about 5 minutes, stirring occasionally, until the vegetables are softened.
3
Sprinkle in the sodium-free chili powder and ground cumin, stirring continuously for about 60 seconds to allow the spices to bloom.
4
Pour in the low-sodium chicken broth and add one can of rinsed kidney beans, the frozen corn, and freshly ground black pepper. Bring the mixture to a rolling boil.
5
While the soup is heating, puree the second can of kidney beans along with the stewed tomatoes in a blender or food processor until smooth. Set aside.
6
Once the soup reaches a boil, mix in the pureed kidney bean and tomato blend.
7
Season with salt to taste, stirring to combine all the flavors.
8
Reduce the heat to low, cover the pot, and let the soup simmer gently for about 15 minutes to allow the flavors to meld.
9
Remove from heat and let cool slightly before serving. Enjoy warm!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Hearty Kidney Bean and Vegetable Medley Soup?
It is a nutritious, protein-rich soup packed with kidney beans, vibrant vegetables, and aromatic spices, ideal for healthy eating and chilly days.
What are the primary ingredients in this soup?
The main ingredients include kidney beans, yellow onion, garlic, carrots, low-sodium chicken broth, frozen corn, and stewed tomatoes.
How many servings does this recipe make?
This recipe yields approximately 4 servings.
Is this soup a low-sodium meal?
Yes, the recipe specifically uses low-sodium chicken broth, sodium-free chili powder, and low-sodium beans and tomatoes.
How do I prepare the vegetables for this soup?
You should chop the yellow onion and carrots, and mince the garlic clove before you begin cooking.
What is the first step in the cooking process?
Heat one tablespoon of olive oil in a large pot over medium heat until it is shimmering.
How long should I sauté the onion, garlic, and carrots?
Sauté these vegetables for about 5 minutes, stirring occasionally, until they have softened.
Which spices are used to flavor the soup?
The soup is seasoned with sodium-free chili powder, ground cumin, and freshly ground black pepper.
What does it mean to allow the spices to 'bloom'?
Stirring the spices into the hot vegetable mixture for 60 seconds allows their oils to release, intensifying their flavor.
What kind of broth is recommended for this recipe?
The recipe calls for 4 cups of low-sodium, low-fat chicken broth.
Can I make this soup vegetarian?
Yes, you can easily make it vegetarian by substituting the chicken broth with an equal amount of low-sodium vegetable broth.
How many cans of kidney beans are needed?
You will need two 15-ounce cans of low-sodium kidney beans, rinsed and drained.
How are the kidney beans divided in the recipe?
One can of beans is added whole to the broth, while the second can is pureed to help thicken the soup.
What should I puree with the second can of kidney beans?
Puree the second can of beans along with one 14.5-ounce can of low-sodium stewed tomatoes until smooth.
When do I add the corn to the soup?
Add the frozen corn to the pot along with the whole kidney beans and chicken broth.
At what point do I add the bean and tomato puree?
Add the pureed mixture to the pot once the liquid has reached a rolling boil.
How much black pepper is used?
The recipe suggests using 1/4 teaspoon of freshly ground black pepper.
How long does the soup need to simmer?
After combining all ingredients, reduce the heat and let it simmer gently for about 15 minutes.
Is this soup good for meal prep?
Yes, this soup is perfect for meal prep as the flavors continue to meld and develop over time.
What is the best way to serve this soup?
Serve it warm, ideally with a piece of crusty bread to make it a more substantial meal.
Is this soup high in fiber?
Yes, due to the high content of kidney beans and various vegetables, it is considered a high-fiber dish.
What type of onion should I use?
A standard yellow onion is recommended for this recipe.
Do I need to rinse the kidney beans?
Yes, the recipe specifies that the beans should be rinsed and drained to further reduce sodium and improve texture.
Can I adjust the salt in this recipe?
Yes, you can add salt to taste at the same time you add the pureed bean mixture.
Is the soup suitable for health-conscious eaters?
Absolutely, it is designed to be low in calories and sodium while being nutrient-dense.
What does pureeing the beans do for the soup?
Pureeing half the beans creates a thicker, heartier consistency without the need for heavy creams or flours.
Should the soup be boiling the entire time?
No, after reaching a rolling boil, you should reduce the heat to low for a gentle simmer.
What is the texture of this soup?
It is a medley of whole beans and vegetables in a slightly thickened, flavorful base.
Can I add extra vegetables to this medley?
Yes, this soup is easily adjustable; you can add extra greens or other vegetables based on your preference.
How should I store leftovers?
Store leftovers in an airtight container in the refrigerator for several days.