Looking for a warm and comforting meal to beat the cold weather? Try our hot soup recipe, which is not only delicious but also easy to make and super healthy. We use only real food ingredients from start to finish, including kidney beans, which have amazing health benefits. Read on to discover how this humble legume can help improve your cholesterol levels, manage diabetes and blood sugar, and lower your risk of heart disease, high blood pressure, stroke, and type 2 diabetes. Plus, kidney beans are a great source of high-quality protein and the trace mineral molybdenum, making them a perfect addition to your diet.
Health Benefits of Kidney Beans
Kidney beans contain cholesterol-lowering fiber, which is also found in most other beans.
The high fiber content in kidney beans can prevent blood sugar levels from rising too quickly after a meal, making them an excellent choice for people with diabetes, insulin resistance or hypoglycemia.
Combined with whole grains like rice, kidney beans provide high-quality protein that is almost fat-free.
Kidney beans are an excellent source of molybdenum, a trace mineral that is a key component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. 1
Consuming a plant-based diet that includes legumes like kidney beans has been shown to offer many health benefits.
A high intake of fruits, vegetables, whole grains, legumes (beans), nuts, and seeds is linked to significantly lower risks of heart disease, high blood pressure, stroke, and type 2 diabetes.2
Red Kidney Bean Soup Recipe
200g red kidney beans, soaked overnight
1 carrot, chopped
1 sweet potato, chopped
2 shallot onions, chopped
2 garlic cloves, minced
6 cups water
1 can plum tomatoes
1 tsp red paprika
1/2 tsp cumin
Salt and pepper, to taste
1 tbsp olive oil
The night before preparing the soup, soak the red kidney beans in water overnight.
Rinse the soaked beans and set aside.
Option 1: Traditional Method – In a large pot, heat the olive oil over medium heat. Add the chopped carrot, sweet potato, shallot onions, and garlic. Sauté for 2 minutes. Add 4.5 cups of water and the soaked kidney beans to the pot. Bring to a boil, then reduce the heat to low and simmer for 1 hour, or until the beans are soft. Add the can of plum tomatoes and another 1.5 cups of water to the pot. Continue cooking for an additional 30 minutes. Finally, add the red paprika, cumin, salt, and pepper to the soup. Stir well and cook for 2 more minutes.
Option 2: Pressure Cooker Method – Add the soaked beans and 6 cups of water to a pressure cooker. Cook the beans on high pressure for 20-25 minutes, or until they are soft. Release the pressure according to the manufacturer’s instructions. Drain the beans and set them aside. In a large pot, heat the olive oil over medium heat. Add the chopped carrot, sweet potato, shallot onions, and garlic. Sauté for 2 minutes. Add the cooked beans, can of plum tomatoes, and 1.5 cups of water to the pot. Bring to a boil, then reduce the heat to low and simmer for an additional 30 minutes. Finally, add the red paprika, cumin, salt, and pepper to the soup. Stir well and cook for 2 more minutes.
Serve hot with rice, if desired.
Enjoy your delicious and healthy red kidney bean soup!
If you liked this red kidney bean soup recipe, you might also enjoy my “feel good soup” recipe. Give it a try and treat yourself to another healthy and tasty meal!