Three Bean Soup

Three Bean Soup

Three bean soup is a hearty and nutritious dish that combines the rich flavors and textures of three different types of beans. This soup not only offers a delightful combination of tastes but also packs a powerful nutritional punch.

Beans are a fantastic source of plant-based protein, fiber, vitamins, and minerals, making them a cornerstone of healthy eating.

Whether you’re looking to increase your protein intake, add more fiber to your diet, or simply enjoy a warm and comforting meal, this three bean soup is an excellent choice.

The beauty of this soup lies in its versatility. You can use a variety of beans, including kidney beans, black beans, and pinto beans, each contributing its unique flavor and texture.

The soup is further enhanced with aromatic vegetables, spices, and herbs, creating a warming dish that is perfect for any occasion. Serve it with crusty bread or over rice for a complete meal. Let’s dive into the details of making this delicious three bean soup!

Ingredients

For the Soup:

• 1 cup dried kidney beans (or 1 can of canned kidney beans, drained and rinsed)
• 1 cup dried black beans (or 1 can of canned black beans, drained and rinsed)
• 1 cup dried pinto beans (or 1 can of canned pinto 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)
• 1/2 teaspoon smoked paprika (optional)
• 1/2 teaspoon dried oregano
• 4 cups vegetable broth (or chicken broth for non-vegetarian option)
• 1 can (14.5 ounces) diced tomatoes, with juices
• 2 tablespoons olive oil
• Salt and black pepper to taste
• 1 bay leaf
• Juice of 1 lime (optional, for brightness)
• Fresh cilantro or parsley, for garnish
• Avocado slices, for serving (optional)

How to Make Three Bean Soup

Step 1: Prepare the Beans

If using dried beans:

Soak the Beans: Rinse the dried 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 beans:

Simply drain and rinse the canned 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 cooked or canned 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 with avocado slices on top and enjoy with crusty bread or over rice for a filling meal.

Chef’s Note

Customization: Feel free to adjust the types of beans based on your preference or what you have on hand. Other great options include cannellini beans or great northern beans. You can also add more vegetables like corn, zucchini, or spinach for added nutrition.

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: Three 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: 220
• Protein: 12g
• Carbohydrates: 39g
• Dietary Fiber: 13g
• Total Fat: 5g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 400mg
• Vitamin A: 60% DV
• Vitamin C: 25% DV
• Iron: 15% DV
• Calcium: 6% DV

Three bean soup is not only a delightful meal but also offers a well-rounded nutritional profile. The combination of beans provides a hearty source of protein and fiber, while the vegetables add essential vitamins and minerals. This makes the soup a filling and nourishing option for lunch or dinner.

This three bean soup is a fantastic addition to your cooking repertoire. Its comforting flavors, ease of preparation, and healthy ingredients make it a meal that you and your family will love. Enjoy the process of making this delicious soup and savor the warmth it brings to your table!

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