Three Bean Soup
Three bean soup is a classic dish that has graced kitchens around the world for generations. Originating from humble beginnings, this hearty soup was a staple in many cultures due to its affordable ingredients and nutritional benefits. This specific recipe uses a delightful trio of kidney beans, black beans, and haricot beans, each contributing unique textures and flavours. Kidney beans bring a firm texture and a slightly sweet flavour, black beans add a creamy consistency and earthy taste, while haricot beans offer a smooth, buttery element. Over time, this dish has evolved, adapting to modern tastes and dietary needs. Today, it stands as a popular choice for those seeking a delicious, ultra processed food free, healthy recipe that fits seamlessly into a low-calorie diet. As we delve into the details of this three bean soup, you’ll discover its rich history, health benefits, and easy-to-follow method that makes it perfect for a satisfying winter recipe.
Is three bean soup healthy?
This three bean soup is not only a delight to the taste buds but also a boon for your health. Beans are a fantastic source of plant-based protein, fibre, and essential vitamins and minerals. Kidney beans, black beans, and haricot beans each bring their unique nutritional profiles to the table, making this soup a powerhouse of nutrients. This low-calorie recipe for weight loss is designed with wholesome, unprocessed ingredients, ensuring you get maximum nutritional benefits without the extra calories. The addition of passata and vegetable stock provides a rich base, while peppers and onions add a burst of flavour and antioxidants. Spices like cumin, paprika, and turmeric not only enhance the taste but also offer anti-inflammatory and digestive benefits. Additionally, this recipe is ultra processed food free, making it an even healthier choice for your meal plan.
Do you have a diet restriction?
This three bean soup is:
- Vegan
- Vegetarian
- Low Fat
- Low GI
- Gluten Free
- Dairy Free
- Nut Free
- Ultra Processed Food Free
Step 1: Soak the beans
Begin by soaking 180g of dried beans—kidney beans, black beans, and haricot beans—in a large bowl filled with water. This should be done for 12-24 hours. Soaking the beans helps to soften them and reduce cooking time. It also helps in reducing the compounds that cause digestive discomfort, making the beans easier to digest. Once soaked, drain and rinse the beans thoroughly before using them in the soup.
Step 2: Prepare the vegetables
Dice one red pepper, half an orange pepper, and one onion. Cutting the vegetables into small, uniform pieces ensures even cooking and allows the flavours to meld together perfectly. The vibrant colours of the peppers not only make the soup visually appealing but also contribute essential vitamins and minerals.
Step 3: Cook your soup
In a large saucepan, combine the soaked beans, diced peppers, and onion. Add 200ml of passata and 800ml of vegetable stock to create a rich and flavourful base. Stir in 2 teaspoons of garlic powder, 2 teaspoons of cumin, 2 teaspoons of paprika, 1 teaspoon of turmeric, and 1/8 teaspoon of pepper. These spices will infuse the soup with warmth and depth, perfect for a comforting winter recipe. Bring the mixture to a simmer over low heat and let it cook gently for about 40 minutes, allowing the flavours to develop and the beans to become tender.
Step 4: Cornflour slurry
To thicken the soup slightly, create a cornflour slurry. In a small dish, mix 2 tablespoons of cornflour with a few tablespoons of the hot broth from the soup. Stir until the cornflour is fully dissolved and then pour the slurry back into the saucepan. Stir well for 3-5 minutes until the soup reaches your desired consistency. This step helps to give the soup a lovely, silky texture without adding extra calories.
Step 5: Serve
Once the soup is ready, ladle it into bowls and serve it hot with toasted sourdough bread. The crunchy sourdough complements the smooth, hearty soup perfectly, making each bite a delightful experience. This three bean soup is a wonderful addition to your collection of healthy recipes, providing warmth and nourishment during the colder months. Plus, it’s completely ultra processed food free, making it a wholesome choice for your family.
Three bean soup variations:
Add Greens: Stir in some fresh spinach or kale towards the end of cooking for an extra boost of vitamins and minerals.
Spice it Up: Add a chopped jalapeno or a dash of cayenne pepper for a spicy kick.
Herb Infusion: Garnish with fresh coriander or parsley for a burst of fresh flavour.
Protein Boost: Add some diced chicken or turkey breast for additional protein.
Vegetable Medley: Include other vegetables like carrots, celery, or zucchini to make the soup even more nutritious.
FAQ
1. Can I use canned beans instead of dried beans?
Yes, you can use canned beans to save time. Simply rinse and drain them before adding to the soup. Adjust the cooking time accordingly, as canned beans are already cooked. You will need to use approximately 2 cans of beans
2. How do I store leftover three bean soup?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave before serving.
3. Can I freeze three bean soup?
Absolutely! This soup freezes well. Allow it to cool completely before transferring to freezer-safe containers. It can be frozen for several months. Thaw in the refrigerator overnight before reheating.
4. What can I use instead of passata?
You can use 1-2 tins of crushed tomatoes as a substitute for passata.
5. Is this soup suitable for vegans?
Yes, this three bean soup is vegan as it contains no animal products.
6. Can I make this soup in a slow cooker?
Yes, you can prepare this soup in a slow cooker. Combine all the ingredients (except the cornflour) and cook on low for 6-8 hours or on high for 3-4 hours. Add the cornflour slurry in the last 30 minutes of cooking.
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Three Bean Soup
Ingredients
- 180 g of dried beans kidney beans, black beans and haricot beans
- 200 ml passata 800ml vegetable stock
- 1 red pepper
- 1/2 orange pepper
- 1 onion
- 2 tsp garlic powder
- 2 tsp cumin
- 2 tsp paprika
- 1 tsp turmeric
- 1/8 tsp pepper
- 2 tbsp cornflour
Instructions
- Soak beans for 12-24 hours.
- Dice pepper and onion.
- Add all of the ingredients except the cornflour to a large saucepan and heat on low for 40 minutes.
- Create a cornflour slurry by added some of the broth from the soup to a dish with the cornflour, mix well and then mix into the slurry into the soup stirring well for 3-5 minutes until slightly thickened.
- Serve with toasted sourdough bread.
Your recipe looks wonderful on a cold winter’s day. I’ll have to give it a try.
Looks simple, yummy, and vegetarian! Thanks for sharing.
This 3-bean soup looks delicious and the recipe sounds easy for a weekday dinner. Thanks for sharing your recipe!