Kidney Bean Soup
Author:Quick and easy Kidney Bean Soup! Made with basic ingredients that you probably already have in your pantry and ready in 30 minutes.
Ingredients
- 1 tablespoon olive oil , or water for oil-free
- 1 large onion , diced
- 2 large carrots , peeled & diced
- 2 medium bell peppers , deseeded & diced
- 4 cloves garlic , minced
- 3 tablespoons chili powder (see recipe notes if you are are not using American style chili powder)
- 1 teaspoon ground cumin
- 1 x 28 oz (796ml) can crushed tomatoes , or passata, (if you only have diced or whole canned tomatoes just run them through a blender until smoothish
- 2 x 15 oz (398 ml) cans kidney beans , drained
- 2 teaspoons dried thyme or oregano
- 2 teaspoons fine sea salt
- 1 teaspoon ground black pepper
- 4 to 5 cups (960 to 1200 ml) water
- OPTIONAL 1 tablespoon granulated white or cane sugar
INSTRUCTIONS
On the stove
- Warm the oil in a large soup pan over medium heat. Add the onion and carrot and saute until the onion is translucent. About 5 minutes.
- Now add the bell pepper and sauté for another 2 minutes, then add the garlic, chili powder and cumin and cook for a further minute.
- Pour in the tomatoes, kidney beans, thyme/oregano, salt and pepper, and 4 to 5 cups of water. As much as you need to get the consistency you like. Let it come to a gentle simmer, then partially cover with a lid and cook for around 20 minutes or until the vegetables are tender. After this time, if you aren't quite ready to serve, turn it to low and let it simmer gently until you are.
- Taste to check seasonings and adjust as necessary. Depending on the brand of canned tomatoes you use, you might need to balance the acidity with a little sugar. It makes a huge difference especially with cheaper canned tomatoes. Add it now to taste. Stir then serve.
In a slow cooker
- Sauté the onion and carrot in 1 tablespoon of olive oil over medium heat until the onion is translucent.
- Add them along with all of the other ingredients to a slow cooker and cook on high for around 4 hours or on low for 7 - 8 hours.
NOTES
If you are in the UK/Europe, DO NOT use 3 tablespoons of chili powder. Yours is very different. Instead, use 1 to 2 teaspoons, depending on how hot you like your food and add a little (1 to 2 teaspoons) smoked paprika too for some smokiness.
NUTRITION
Serving: 1serving | Calories: 200kcal | Carbohydrates: 36g | Protein: 10g | Fat: 4g | Saturated Fat: 1g | Sodium: 1047mg | Potassium: 970mg | Fiber: 11g | Sugar: 10g | Vitamin A: 6741IU | Vitamin C: 68mg | Calcium: 115mg | Iron: 6mg
