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Red Kidney Bean Soup with Lime Yogurt

This hearty, spicy bean soup is very quick and easy to prepare. It has a lot of flavor, and is high in vegetable protein without being high in fat. It makes a perfect healthy vegetarian meal on a cold day.

Red Kidney Bean Soup with Lime Yogurt Prep and Cook Time: Prep time: 15 minutes Cooking time: 20 minutes

Ingredients:
1 medium onion, chopped
1 medium carrot chopped in 1/2 inch pieces
1 stalk celery chopped in 1/2 inch pieces
4 medium cloves garlic, chopped
3 cups + 1 TBS chicken or vegetable broth
3 TBS tomato paste
1 TBS ground cumin
2 TBS red chili powder
1 TBS dried oregano
1 15oz can organic red kidney beans, drained
salt & pepper to taste

Lime yogurt
˝ cup plain yogurt
1 TBS lime or lemon juice
1 TBS chopped fresh cilantro

Directions:


  1. Prepare onions, garlic, carrot, and celery.
  2. Heat 1 TBS broth in medium sized soup pot. Healthy Sauté onion in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, carrots, celery, and continue to sauté for another minute.
  3. Add broth, tomato paste, kidney beans, and spices. Bring to a boil. Once it comes to a boil, reduce heat to medium low and simmer uncovered for another 15-20 minutes, or until vegetables are tender. Let cool for a few minutes while making lime yogurt.
  4. Make lime yogurt by combining yogurt, lime juice, and cilantro in separate small bowl.
  5. Blend soup. Be careful to start blender on low speed so hot soup does not erupt and burn you. And make sure you don’t fill blender more than half full. Season with salt and pepper to taste. Reheat, and pour into serving bowls, top with a spoonful of lime yogurt, and serve.

    Serves 4

    Serving Suggestions:
    Serve with

Healthy Cooking Tips:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Red Kidney Bean Soup with Lime Yogurt
1.00 serving
140.73 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin A 6870.42 IU 137.4 17.6 excellent
molybdenum 62.66 mcg 83.5 10.7 excellent
vitamin K 26.65 mcg 33.3 4.3 very good
dietary fiber 6.84 g 27.4 3.5 very good
vitamin C 16.20 mg 27.0 3.5 very good
manganese 0.45 mg 22.5 2.9 good
tryptophan 0.07 g 21.9 2.8 good
sodium 451.83 mg 18.8 2.4 good
potassium 632.61 mg 18.1 2.3 good
iron 3.13 mg 17.4 2.2 good
phosphorus 172.01 mg 17.2 2.2 good
protein 7.82 g 15.6 2.0 good
folate 60.31 mcg 15.1 1.9 good
vitamin B6 (pyridoxine) 0.29 mg 14.5 1.9 good
calcium 142.48 mg 14.2 1.8 good
magnesium 50.05 mg 12.5 1.6 good
copper 0.25 mg 12.5 1.6 good
vitamin B2 (riboflavin) 0.20 mg 11.8 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Red Kidney Bean Soup with Lime Yogurt

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