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