Bean soups

Healthy Recipes
Bean soup.

Beans are an excellent source of nutrients and offer numerous health benefits. They're a great of plant-based protein, fiber, iron and antioxidants. Eating beans on a regular basis can help in maintaining a healthy weight, reducing the risk of chronic diseases and supporting your gut health.

Soups is an easy and delicious way to enjoy these health benefits of beans. Give these recipes a try and enjoy the comforting goodness of a warm and nutritious bowl of soup.

Spinach bean soup

Ingredients:

  • Cooking spray
  • 1 small onion, chopped
  • 2 tbs bottled minced garlic or 2 medium garlic cloves, minced
  • 1 15.5-ounce can no-salt-added navy beans, chickpeas or pinto beans, undrained
  • 1 14.5-ounce can no-salt-added diced tomatoes, undrained
  • 1 14.5-ounce can fat-free, low-sodium chicken or vegetable broth
  • 1 tsp ground cumin
  • 1/4 tsp pepper
  • 4 tightly packed cups spinach, large leaves torn or chopped

Instructions:

  • Lightly spray a large pot with cooking spray.
  • Cook the onion and garlic over medium-high heat for 5 minutes or until the onion is very soft, stirring frequently.
  • Stir in the beans with liquid, tomatoes with liquid, broth, cumin and pepper. Bring to a boil. Reduce the heat to medium. Stir in the spinach. Cook for 10 to 15 minutes, stirring occasionally.
  • Makes 4 servings.

Recipe adapted from recipes.heart.org.

Black bean soup

Ingredients:

  • 2 tbs vegetable oil
  • 1 Spanish onion, chopped
  • 2 carrots (diced)
  • 2 celery sticks (diced)
  • 4 garlic cloves (peeled and minced)
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 2 tsp chili powder (or more to taste)
  • 3 cans (15.5 ounce) low-sodium black beans (drained and rinsed in cold water, or use 6 cups cooked (dried) black beans)
  • 8 cups water
  • 1 cube low sodium chicken bouillon
  • 1 lime (juiced)
  • Plain low-fat yogurt (optional)

Instructions:

  • Place a soup or stock pot on the stove over medium heat and when it is hot, add the oil. Add onion, carrots, celery, garlic, basil, oregano and chili powder and cook about 10 minutes until the onion is soft.
  • Add the beans, water and bouillon cube and raise the heat to high, bringing to a boil. Turn the heat down to low and cook about 2.5 hours until the beans are very tender and the mixture is uniform in color.
  • If you want a pureed soup, set the soup aside to cool for about 20 minutes. Put 2 cups soup in a blender and put the top on, halfway (this will allow the soup to expand and any steam to escape) and blend until smooth. Transfer to a large container. Repeat using the rest of the soup.
  • Serve right away or cover and refrigerate up to 5 days.
  • Just before serving, squeeze the juice of 1/4 lime on each serving and a tablespoon of yogurt. Optional to garnish with lime slices, chopped fresh cilantro, basil leaves or scallions.
  • Makes 5 servings.

Recipe adapted from myplate.gov.

Next steps:

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