Low Fat Hearty Red Bean Soup

Warm, nourishing, and delightfully flavorful, this Low Fat Hearty Red Bean Soup is the perfect comfort food for cozy evenings. Packed with protein-rich red kidney beans, seasonal vegetables like carrots and celery, and a harmonious blend of spices including smoked paprika and cumin, this nutritious soup delivers bold, earthy flavors without excess fat. A splash of lemon juice and fresh parsley add a refreshing brightness that balances the dish beautifully. With just 15 minutes of prep time and a quick simmer, this one-pot wonder is both weeknight-friendly and satisfying. Perfect as a light dinner or a hearty lunch, it’s wholesome, low in fat, and brimming with fiber, making it an ideal choice for health-conscious food lovers. Pair it with crusty whole-grain bread for a complete meal that’s as comforting as it is healthy.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 15-ounce cans canned red kidney beans
• 4 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• 1 medium onion
• 2 celery stalks
• 2 carrots
• 3 garlic cloves
• 1 14.5-ounce can diced tomatoes
• 1 teaspoon cumin
• 1 teaspoon dried oregano
• 0.5 teaspoon smoked paprika
• 1 bay leaf
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

Drain and rinse the canned red kidney beans under cold water.

Step 2

Chop the onion, celery, and carrots into small, even pieces, and mince the garlic cloves.

Step 3

In a large soup pot, heat the olive oil over medium heat. Add the chopped onion, celery, and carrots to the pot. Sauté for about 5 minutes, or until the onion becomes translucent.

Step 4

Add the minced garlic to the pot and sauté for an additional 1 minute, being careful not to let the garlic burn.

Step 5

Stir in the drained red kidney beans, diced tomatoes with their juice, and vegetable broth.

Step 6

Season the soup with cumin, dried oregano, smoked paprika, salt, and black pepper. Add the bay leaf for additional aroma and flavor.

Step 7

Bring the soup to a boil over high heat, then reduce the heat to low and let it simmer, uncovered, for about 25 minutes. Stir occasionally to help the flavors meld.

Step 8

Remove the bay leaf from the pot and discard it.

Step 9

Use an immersion blender to blend a portion of the soup to thicken it slightly while keeping most of the beans whole for texture. If you prefer a completely smooth soup, blend until your desired consistency is reached.

Step 10

Stir in the chopped fresh parsley and the lemon juice just before serving for a hint of brightness and freshness.

Step 11

Taste and adjust seasoning with more salt and pepper if needed.

Step 12

Serve hot, garnished with additional fresh parsley if desired.

Nutrition Facts

Serving size	(2618.1g)

Amount per serving	% Daily Value*
Calories	1130.6

Total Fat 19.8g	0%
Saturated Fat 3.2g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 4679.2mg	0%
Total Carbohydrate 192.3g	0%
Dietary Fiber 56.5g	0%
Total Sugars 32.5g
Protein 54.0g	0%

Vitamin D 0IU	0%
Calcium 612.9mg	0%
Iron 20.5mg	0%
Potassium 5315.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 15.3%

Protein: 18.6%

Carbs: 66.1%