Kidney Bean Soup

Kidney Bean Soup

Kidney bean soup is a robust and hearty dish that showcases the versatile kidney bean, known for its deep red color and distinctive shape.

Renowned for its nutritional value, kidney beans are a rich source of protein, fiber, and essential vitamins and minerals, making them a staple in various cuisines around the world. This soup not only provides comfort but also delivers a wealth of health benefits.

This particular recipe for kidney bean soup combines the beans with an array of vegetables, spices, and aromatic herbs, resulting in a flavorful and satisfying meal. Whether you’re looking for a quick weeknight dinner or a filling lunch, this soup is a perfect choice.

It’s easy to prepare and can be adapted to suit your taste preferences, making it an excellent addition to your culinary repertoire. Let’s explore how to make this nourishing kidney bean soup!

Ingredients

For the Soup:

• 1 cup dried kidney beans (or 2 cans of canned kidney beans, drained and rinsed)
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 bell pepper (red or green), diced
• 1 medium potato, diced (optional for creaminess)
• 1 teaspoon ground cumin
• 1 teaspoon chili powder (adjust to taste)
• ½ teaspoon smoked paprika (optional)
• ½ teaspoon dried oregano
• ½ teaspoon salt (adjust to taste)
• ¼ teaspoon black pepper
• 4 cups vegetable broth (or chicken broth for non-vegetarian option)
• 1 can (14.5 ounces) diced tomatoes, with juices
• 2 tablespoons olive oil
• 1 bay leaf
• Juice of 1 lime (optional, for brightness)
• Fresh cilantro or parsley, for garnish
• Sour cream or yogurt, for serving (optional)

How to Make Kidney Bean Soup

Step 1: Prepare the Beans

If using dried kidney beans:

Soak the Beans: Rinse the dried kidney beans under cold water and soak them in a large bowl of water overnight or for at least 8 hours. This softens the beans and reduces cooking time.

Cook the Beans: After soaking, drain and rinse the beans again. In a large pot, cover the beans with fresh water and bring to a boil. Reduce the heat and simmer for about 1-1.5 hours, or until tender. Drain and set aside.

If using canned kidney beans:

Simply drain and rinse the canned kidney beans and set them aside for later use.

Step 2: Sauté the Vegetables

In a large pot, heat 2 tablespoons of olive oil over medium heat.

Add the diced onion and sauté for about 3-4 minutes until softened and translucent.

Add the minced garlic, diced carrots, diced celery, and bell pepper. Sauté for an additional 5-7 minutes, stirring occasionally, until the vegetables are tender.

Step 3: Add Spices and Broth

Stir in the ground cumin, chili powder, smoked paprika (if using), dried oregano, salt, and black pepper. Cook for about 1 minute to toast the spices and enhance their flavors.

Pour in the vegetable broth and add the diced tomatoes with their juices. Stir to combine.

Add the rinsed kidney beans and the diced potato (if using). Stir well, then add the bay leaf.

Bring the mixture to a boil, then reduce the heat to low. Let it simmer uncovered for about 30-40 minutes, allowing the flavors to meld together and the soup to thicken.

Step 4: Blend the Soup (Optional)

After simmering, you can choose to blend part or all of the soup for a creamier texture. If you prefer a chunkier soup, you can skip this step.

Use an immersion blender to puree the soup to your desired consistency. If you don’t have an immersion blender, carefully transfer the soup in batches to a regular blender, blending until smooth. Be cautious with hot liquids!

Step 5: Final Seasoning and Serving

Once blended (if desired), return the soup to the pot and stir in the lime juice. Taste and adjust the seasoning with more salt and pepper if needed.

Ladle the soup into bowls and garnish with freshly chopped cilantro or parsley.

Serve hot, optionally with a dollop of sour cream or yogurt for added creaminess, and enjoy with crusty bread or tortilla chips for dipping.

Chef’s Note

Customization: Kidney bean soup is incredibly adaptable. Feel free to add other vegetables like corn, zucchini, or spinach for added nutrition and flavor. Adjust the spices to your liking; for a spicier kick, consider adding diced jalapeños or a pinch of cayenne pepper.

Make it Ahead: This soup can be made a day in advance and often tastes even better as the flavors meld. Store it in an airtight container in the refrigerator and reheat on the stove over medium heat until warmed through.

Freezing: Kidney bean soup freezes well. Allow it to cool completely before transferring it to freezer-safe containers. It can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating.

Nutritional Information (per serving, based on 8 servings)

• Calories: 200
• Protein: 10g
• Carbohydrates: 34g
• Dietary Fiber: 12g
• Total Fat: 5g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 350mg
• Vitamin A: 50% DV
• Vitamin C: 25% DV
• Iron: 15% DV
• Calcium: 6% DV

Kidney bean soup is not only delicious but also offers a well-rounded nutritional profile. The beans provide plant-based protein and fiber, which help keep you feeling full and satisfied. The vegetables add essential vitamins and minerals, while the spices contribute flavor and potential health benefits.

This kidney bean soup is a delightful, nutritious option for any meal. Its comforting flavors and easy preparation make it a staple dish that everyone will love. Enjoy making this hearty soup and savor the warmth and satisfaction it brings to your table!

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