Beans are a healthy source of protein, fiber and multiple vitamins and minerals. Beans are free of saturated fat and provide antioxidants that can help fight disease in the body. Canned and dried beans are also affordable and satisfying, especially when cooked into a hearty soup. Pair a bowl of bean soup with a crusty loaf of whole grain bread and a side salad to make a nutritious meal.
Easy Black Bean Soup
When you are short on time, whip up a quick, creamy black bean soup. Rinse a can of black beans and place them in a sauce pan with 1 1/2 cups of chicken or vegetable broth, 2 tsp. of cumin and 1 cup of salsa. Cook over medium heat until warmed, and puree with a hand blender or in batches in a blender jar. Pour into two bowls and top with shredded low-fat cheese.
Chicken and White Bean Stew
Soak the white beans overnight and boil until tender, or use canned cannellini or navy beans. In a sauce pan, brown 1 lb. of boneless, skinless chicken thighs, ½ cup of diced onion and two minced garlic cloves in 1 tbsp. of olive oil. Transfer to a slow cooker and top with 4 cups of chicken broth, 2 tbsp. of cumin, 1 tbsp. of chili powder and one 14 oz. can of fire-roasted diced tomatoes. Set the heat for low and cook for up to 8 hours, or on high for 4 to 6 hours. Stir in the cooked beans and 2 cups of diced zucchini. Cook on high until the zucchini is tender and season to taste. Portion into four bowls and top with low-fat sour cream and chopped cilantro.
Vegetable and Kidney Bean Soup
On the stove top, sauté chopped carrots, onion and celery in a bit of olive oil. Add 4 cups of chicken or vegetable broth and ½ cup of quick-cooking barley. When the barley is soft, add in 1 can of rinsed kidney beans, 1 cup of frozen peas and 1 cup of frozen corn. Season to taste. Heat the vegetables through and serve in four bowls.
Curried Chickpea Soup
Soak dried chickpeas overnight and boil until tender, or use a can of no-salt-added chickpeas -- also called garbanzo beans. In a saucepan, sauté ¼ cup of chopped red onion and 1 minced garlic clove. Add the chickpeas, a can of low-sodium diced tomatoes and 2 cups of chicken broth. Season with 1 tbsp. of curry powder and a pinch of cayenne pepper and salt. Bring to a simmer and add in 1 ½ cups of frozen green beans. When the soup is heated through, pour into four bowls, each containing ½ cup of steamed brown rice.
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