The World's Healthiest Foods

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:
This page was updated on: 2002-09-27 13:24:20
© 2002 The George Mateljan Foundation