Kidney Bean Soup
Kidney beans are the type of bean that will leap out and get your attention while going through the grocery store. With their red-purple color and large shape, you can’t help but notice them. One of the best aspects of the kidney beans is they are hearty and filling. It is a good idea to keep this bean in mind when you plan your weekly meals. As with all my beans, I always buy the dry, non-processed versions. Whether bulk or in a bag. Kidney bean dishes can easily cover one of your entire dinners, and are filling enough that you most likely always have some leftovers for lunch!
Unlike Lentils, kidney beans need to be soaked prior to cooking. Growing up, my mother would always ask us to go down to the kitchen in the evening to soak the beans for lunch the next day. If you don’t have a child to soak your beans, or you are short on time, you can use an instant pot or slow cooker. In the past I would put the dry beans in a slow cooker, submerged in water on the lowest heat setting, before going to work. By the time I came home, I had tender kidney beans ready to use in my recipes.
This past Christmas Santa surprised me with an instant pot. I find this appliance to be very useful to speed up the process when you are cooking kidney beans or most beans in general. I have used the instant pot several times to prepare beans. It is much quicker and more convenient than doing the traditional method of soaking.
Although this bean involves more prep time, especially if you are soaking, the payoff is well worth the wait. In addition to its sweetness and meaty texture, it is packed full of good nutrients and vitamins. It is nutrient dense, with high protein and fiber. It is also an excellent source of Vitamin B6, vitamin C, iron, calcium, magnesium, manganese, potassium, and folate.
Combine the kidney beans with tomatoes, onions, and the flavorful spices in this recipe for a delicious, healthy meal.
Heart healthy: Yes
Diabetic friendly: Yes
Low calorie: Yes
Nutrient dense: Yes
Guilt-free: Yes and yes
Serves 4 to 6
Ingredients:
One cup of dry kidney beans will yield 3 cups cooked
1/2 red onion diced, or 1 cup of diced red onion
Three medium cloves of garlic minced
Four medium ripe tomatoes diced
Two tablespoons of olive oil
One teaspoon of salt
1/2 teaspoon of black pepper or 20 grinds of pepper mill of black pepper
1/2 teaspoon of cumin
One teaspoon of paprika
One teaspoon of coriander powder
1/4 teaspoon turmeric (optional, but recommended!)
One teaspoon of fresh ginger finely shredded
Four cups of water
One tablespoon of fresh cilantro
Pinch of red pepper flakes if you like to add little heat!
Directions:
Please see instructions for preparing your beans here. When the beans are ready move onto the next step.
To cook the rest of the ingredients, place a saucepan over medium heat. Add onion, garlic, and olive to the pan. Stir often for 2 to 3 minutes. Add one tablespoon of water if needed to prevent sticking. Once the onion softens or turns light pink add diced tomatoes and the following spices: salt, cumin, black pepper, ginger, turmeric, paprika, and coriander. Then add the kidney beans with four cups of water.
Let the mixture simmer for 15 to 20 minutes, stirring often until the soup becomes creamy like the picture.
Garnish with cilantro and chopped red onion — Enjoy!