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Red Kidney Bean Soup with Lime Yogurt

This hearty, spicy bean soup has a lot of flavor and is high in protein without being high in fat—a perfect vegetarian meal for a cold winter's day.

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 15 oz can organic red kidney beans, drained salt and pepper to taste Lime yogurt ½ cup plain yogurt 1 TBS lime juice 1 TBS chopped fresh cilantro

Directions:

1. Chop onions and garlic and let sit for 5 minutes to bring out their hidden health benefits.
2. Chop carrots and celery.
3. 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.
4. 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.
5. Make lime yogurt by combining yogurt, lime juice, and cilantro in separate small bowl.
6. 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.
7. 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

   • Romaine & Avocado Salad

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Red Kidney Bean Soup with Lime Yogurt is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Red Kidney Bean Soup with Lime Yogurt 1.00 serving 194.70 grams 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 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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