Low Sodium Hearty Red Bean Soup

Indulge in the comforting warmth of Low Sodium Hearty Red Bean Soup, a nutrient-packed meal that's big on flavor and light on salt. This wholesome dish features tender red kidney beans simmered with a medley of fresh vegetables like carrots, celery, and bell peppers, infused with aromatic cumin and oregano for a fragrant boost. A splash of lemon juice and a sprinkle of fresh parsley add a bright, zesty finish to each bowl. Perfect for meal prep or cozy family dinners, this soup is low in sodium but delivers rich, satisfying depth thanks to a slow simmer in low sodium vegetable broth. Ready in under two hours, it’s a guilt-free way to enjoy hearty comfort food without compromising on taste.

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 6

Ingredients

• 1 cup dried red kidney beans
• 2 tablespoons olive oil
• 1 large onion, diced
• 3 garlic cloves, minced
• 2 medium carrots, sliced
• 2 celery stalks, sliced
• 1 bell pepper, diced
• 6 cups low sodium vegetable broth
• 1 bay leaf
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 0.5 teaspoon black pepper
• 2 tablespoons tomato paste
• 0.25 cup chopped fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the dried red kidney beans under cold water to remove any debris. Place them in a large bowl, cover with water, and soak overnight, or for at least 8 hours. Drain and rinse before using.

Step 2

In a large pot, heat the olive oil over medium heat. Add the diced onion and cook for about 5 minutes until it becomes translucent.

Step 3

Add the minced garlic and continue to cook for another minute until fragrant.

Step 4

Stir in the sliced carrots, celery, and bell pepper, and cook for an additional 5 minutes until the vegetables begin to soften.

Step 5

Add the soaked and drained red kidney beans to the pot, along with the low sodium vegetable broth.

Step 6

Add the bay leaf, ground cumin, dried oregano, and black pepper. Stir well to combine.

Step 7

Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 60 minutes or until the beans are tender.

Step 8

After the beans have cooked, remove the bay leaf and add in the tomato paste. Stir thoroughly to blend the paste into the soup.

Step 9

Continue to simmer the soup uncovered for another 15 minutes to thicken slightly and develop further flavor.

Step 10

Remove from heat and stir in the chopped fresh parsley and lemon juice.

Step 11

Serve hot in bowls and enjoy this hearty and flavorful low sodium red bean soup.

Nutrition Facts

Serving size	(2339.2g)

Amount per serving	% Daily Value*
Calories	1254.2

Total Fat 31.9g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1189.6mg	0%
Total Carbohydrate 191.4g	0%
Dietary Fiber 45.7g	0%
Total Sugars 35.8g
Protein 62.3g	0%

Vitamin D 0IU	0%
Calcium 667.6mg	0%
Iron 25.7mg	0%
Potassium 6169.7mg	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: 22.1%

Protein: 19.1%

Carbs: 58.8%