Beans are a low-fat way to enhance the nutrition of your favorite soup recipes. According to the United States Dry Bean Council, beans may help reduce your chances of developing cardiovascular disease and certain cancers, and may also help manage your blood sugar levels. Beans are rich in fiber, protein and iron, and you can easily include them in a wide variety of soup recipes to create low-fat and low-calorie meals that may help you reach your weight loss goals.
Six-Bean Soup with Garlic
Saute chopped white onion and minced garlic in extra-virgin olive oil until soft. Add low-salt chicken broth, chopped carrots and sliced celery. Bring to a boil and reduce heat to a low simmer. Stir in no-salt-added canned beans, including kidney, pinto, black, white, garbanzo and lima beans. Bring soup to a boil again, lower the heat to a simmer and continue cooking for about 15 minutes. Serve with grated garlic cloves as garnish, as well as slices of whole wheat bread.
White Bean Soup with Shredded Chicken and Vegetables
Combine sliced sweet potatoes, carrots and onions in a large soup pot with no-salt-added chicken broth. Bring to a boil and then reduce the heat and simmer until the potatoes and carrots are soft. Stir in minced garlic, cooked, shredded white meat chicken breast and low-sodium canned white beans. Continue heating until hot throughout. Ladle into warmed bowls, garnish with fresh parsley sprigs. Serve with warmed sliced bread or grilled cheese sandwiches made on whole wheat bread.
Tomato and Vegetable Soup with Beans
Saute finely chopped onions, garlic, potatoes, carrots and celery in extra virgin olive oil until just beginning to soften. Add no-salt-added vegetable broth, low-sodium white beans and canned tomatoes. Add several tablespoons of tomato paste to thicken and bring to a boil. Reduce heat and continue cooking until the vegetables are tender. Add frozen green beans and corn. Bring to a boil again and continue cooking until steaming hot. Serve in warmed bowls with shaved Parmesan cheese on top.
Spicy Black Bean Soup with Turkey Bacon
Chop low-fat turkey bacon into small pieces and cook in a large soup pot until crisp. Lay the bacon pieces on paper towels to drain. Drain the grease and wipe the soup pot clean. Saute chopped jalapeno, white onion and sliced celery in olive oil until soft. Stir in low-salt chicken broth and no-salt-added black beans. Bring to a boil, stirring occasionally. Reduce heat and allow the soup to cook until hot throughout. Mash the beans slightly and serve in warm bowls with bacon pieces, chopped tomatoes and avocado slices as garnish.
References
- "Eat, Drink and Be Healthy: The Harvard Medical School Guide to Healthy Eating"; Walter Willett; 2005
- "Mastering Soups and Stews"; Marie Simmons and Jeff Kauck; 2005
- U.S. Dry Bean Council: Beans for a Healthy Heart
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