20 Minute Bean Soup Recipe

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:



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


  1. 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).
  2. 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.
  3. 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.
  4. 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

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68 thoughts on “20 Minute Bean Soup Recipe

  1. DAISY K. says:

    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

  2. Cleopatra M. says:

    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

  3. Roxanne D. says:

    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.