Mexican Bean Soup

This hearty soup is so simple to make and a great way to incorporate more legumes such as beans in your diet. It is low in calories and high in fibre, making it an excellent, heart-healthy choice!

Serves: 8
Prep time: 5 mins
Cook time: 25 mins
Nutrition information per serving (not incl. bread) : 104 calories; 12g carbs; 4.7g protein; 3.4g fat; 4.2g fibre

Dietitian’s tip: Many combinations of beans work just as well: mixed beans, chickpeas, kidney beans, butter beans, borlotti beans, black eyed beans etc.

 

Mexican Bean Soup Recipe

Ingredients:

  • 1 large or 2 small red onions
  • 5 tbsp olive oil
  • 1 vegetable stock cube, made up to 750ml stock
  • 3 cloves of garlic
  • ½ tsp chilli powder or cayenne pepper
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • 3 tins chopped tomato
  • 1 tin red kidney beans or mixed beans
  • 1 tin chickpeas or cannellini beans
  • 1 tbsp chopped coriander or parsley

Method:

  1. Heat the oil in a large saucepan over a low to medium heat.
  2. Finely dice the red onion and add it to the saucepan. Sweat the onion for 6-8 mins until it begins to soften.
  3. Crush or finely dice the garlic. Add it to the onions along with the ground cumin, coriander and chilli pepper or cayenne pepper.
  4. Continue to cook for 1-2 mins longer, stirring continuously.
  5. Add the tinned tomatoes and the stock. Stir well and bring it up to the boil.
  6. Once boiling, reduce to a simmer. Drain and rinse the beans before adding them in.
  7. Place the lid mostly over the saucepan, with some room for the steam to escape. Allow to simmer for 15 minutes.
  8. Allow to cool before blending. If you prefer a chunkier soup, only blend ¾ of the batch.
  9. Sprinkle the fresh herbs on top before serving with some crusty wholegrain rolls.
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