This white bean recipe is great if you don’t have a lot of time and you are looking for a warm dinner. Not only is it gluten free and high in fiber, but it also has 12g of protein per serving.
White beans are a nutritional powerhouse, as they’re packed with fiber and protein and a good source of numerous micronutrients, including folate, magnesium, and vitamin B6.
This meal is also perfect on the pocket as most of the ingredients you should already have, and a can of white beans cost about R24!
Watch the video below and scroll down for the full recipe:
BEAN SOUP RECIPE
INGREDIENTS
2 cups white beans, canned
2 1/2 cups vegetable stock or water
2 tbsp tomato puree
1 tsp chili flakes (optional)
1/2 tsp cumin
1 onion, medium-sized
1 garlic clove
1 carrot (optional)
1 Tbsp mint or 1/4 cup fresh mint leaves
1 Tbsp paprika (not hot)
1 Tbsp olive oil
INSTRUCTIONS
- Chop onions and carrot if using, mince garlic. Rinse and drain the canned beans (it took me one large can to make this whole soup).
- In a smaller cooking pot, at medium-high heat sauté the onion, garlic in olive oil. After 2 minutes, add the spices (chili flakes, cumin, paprika). Stir until onions are covered with the spices. Add beans, tomato puree, stock or water and mint. If you prefer carrots softer – add now, if not, add at the end or don’t add at all.
- Cover and cook at medium heat until the soup starts boiling. Reduce the heat a little. Have a taste and add salt & pepper if needed. Take the lid off and let the cook for 10 minutes until it becomes thicker.
- Enjoy like this, or serve with some avocado, bread – whatever you like!
Mums do you enjoy soups in winter and will you be trying this recipe? Comment below and let us know x
Not a lover of bean soup but this looks so delicious
I love soups especially those that i can put into my slow cooker and have it ready by the end of a busy day. But…. and its a big but!…. Loadshedding is hurting this great time saving idea of mine
I love beans, I love soup so this is definitely up my alley. I usually make samp and beans soup sometimes with stew meat and sometimes just plain like that but I wanted a different bean soup idea and this is it
Wow what a lovely recipe. I will definitely try this one. I love beans and i am a fan of soups of any kind Thanks Mumbox
This soup looks and sounds so yummy,I’m going to definitely give it a try since my family and I are eating plant based food for 21 days
This soup looks absolutely delicious. Will try this recipe out.
My family and I love soup, such a hearty meal for winter! When i was pregnant i could drink soup at all 🤢 but can now again. My favourite is butternut and mushroom soup but this Bean recipe i will gladly give a try! I love trying new recipes.
Thank you one must try these recipe
Thank you for sharing, I am going to try it out 🙂
Gonna try it this winter. 👍