Fire up Soup Season with this Economical, Hearty and Healthy Bean Soup
Welcome soup season and warm up those chilly nights with this hearty and delicious 3 bean soup. Packed with protein-rich beans, vibrant vegetables and a fiery kick, this easy to make soup is good for your health and the perfect comfort food. Whether you’re a seasoned cook or a kitchen newbie, this simple recipe is sure to become a welcome addition to your soup season repertoire.
Autumn Means it’s Soup Season
Nothing beats a warm bowl of soup on a chilly autumn evening. This simple, spicy 3-bean soup is a hearty and flavorful dish that’s perfect for those early winter nights. Packed with protein-rich beans, vibrant vegetables, and a fiery kick, this easy to make soup is both comforting and healthy!
Want to save time? Use canned beans to whip this soup up in just an hour. Prefer a slower approach? Soak and cook dry beans in a crockpot for a richer flavor. Looking for a vegetarian option? Simply omit the meat and enjoy a delicious plant-based meal.
Is 3 Bean Soup Healthy?
Most Soups are a fantastic choice for a healthy meal. This hearty bean soup recipe, made with simple ingredients like beans, vegetables, broth, water, and spices, is a budget-friendly, protein-packed option. Each serving offers 19 grams of plant-based protein, 18 grams of fiber, and only 290 calories and 2 grams of fat (see below for nutrition facts).
Beans are a cost-effective source of protein, complex carbohydrates, fiber, vitamins, and minerals. Low in fat and incredibly nutritious, they’re a cornerstone of a healthy diet. This filling soup is a great choice for weight loss and overall well-being.
Can Bean Soup Help with Diabetes?
According to Harvard Health Publishing, “Legumes are high in fiber, specifically viscous soluble fiber, which not only slows their absorption in the small intestine, but also binds up certain molecules having to do with cholesterol. This makes legumes very low in glycemic index and load, meaning they result in lower blood sugars and less insulin released after eating them. This fiber also lowers cholesterol levels.” In other words, legumes and beans offer heart health benefits and may also be beneficial for those suffering from diabetes. This simple and affordable bean soup recipe is a great way to incorporate these health-boosting ingredients into your diet.
Health Benefits of Legumes and Beans
- Great source of plant based protein
- Low in fat and calories
- Economic and affordable
- Source of protein , complex carbohydrates, fiber, vitamins, and minerals
- Low glycemic index and load, great option for diabetics
- Fiber lowers cholesterol for heart health
- Easy to make and countless ways to prepare.
In addition to this recipe, Our blog at thefiftiesfightclub.com offers numerous recipes to help introduce beans into your diet. Look below and try them all!
Healthy and Easy White Chicken Chili
Difficulty: EasyWhite chicken chili is a hearty, healthy and satisfying chili the whole family will love.
3 Bean Soup with Ham
This recipe is loaded with flavor as is. However for our carnivores, the addition of ham to the recipe will add a salty and wholesome flavor and aroma to the soup. We are talking stick to your bones comfort food.
Can this recipe for 3 bean soup be made vegetarian?
This recipe can easily be modified to a vegetarian meal by substituting vegetable broth for the chicken broth.
Can I make this 3 Bean Soup Recipe with Canned Beans?
We present two versions of this recipe. Option 1 focuses on healthy and convenience, using canned beans to reduce cooking time. With canned beans this soup can be prepared in about an hour on your stovetop.
Can this 3 Bean Soup Recipe be made in a Crockpot?
Slow cooker option: If you have the time, you can follow option 2 below and substitute the canned beans with dried beans and cook in a crockpot. Substitute each can of beans with 1/2 cup of dried beans and the amount of liquid would be increased. See below for details on the crockpot option below.
Can I Freeze 3 Bean Soup?
Yes! Simply freeze in a container that is safe for the freezer. Be sure not to fill to the top as the soup will expand when frozen, so leave at least an inch of space to the rim of the container. Freeze for up to 6 months. Tip, to save space freeze in a freezer bag on a baking sheet. Then stack in freezer to save space. This is a terrific space saver if you meal prep.
How do you Thicken the soup?
This recipe produces a thick soup and no additional thickening is necessary. In the unlikely event that you find your soup isn’t thick, or this occurs with a different bean soup recipe, it is simple to thicken the soup. Simply take a cup or two of the soup, removing most of the liquid. Then crush or purée the beans you extracted from the soup. Return the purée to the pot and blend. This should thicken the soup.
Tips for a more Flavorful Soup
- Toast the Spices: Toasting the spices before adding them to the pot can enhance their flavor.
- Add a Smoky Flavor: For a smoky flavor, add a chipotle pepper in adobo sauce or a teaspoon of smoked paprika. Note the chili in adobo will add some heat to the dish.
- Customize the Heat: Adjust the amount of cayenne pepper to your desired level of spiciness.
- Thickening the Soup: If you prefer a thicker soup, use an immersion blender to puree a portion of the beans and vegetables.
- Serving Suggestions: Serve with crusty bread, cornbread, or tortilla chips. Top with avocado, sour cream, cilantro or lime.
How to make this Easy 3 Bean Soup Recipe
We are offering two options for making this easy to make soup recipe. Both are comforting and delicious, however, the crockpot version with dried beans requires more time.
Most of our readers will probably choose option one, using canned beans. This way, you can create and enjoy this healthy, hearty meal in just an hour. To start, chop your vegetables into small pieces for faster cooking to reduce cooking time.
Option 1: Healthy Bean soup with Canned Beans Recipe
Heat olive oil in a heavy-bottomed pot or skillet over medium heat. The link for Dutch ovens present numerous options that will be a terrific addition to your kitchen. We have used the Amazon Basics Dutch oven with great success. Be careful not to overheat the pan, as this can burn the vegetables (or sofrito). You’ll know it’s ready when you hear a light sizzle.
Sauté and stir the vegetables frequently to prevent sticking or burning. Burnt onions can drastically alter the flavor of the dish. If needed, add more olive oil. Once the vegetables begin to soften and the onions turn translucent, you’re ready for the next step. This process typically takes 5-10 minutes.
Add chicken broth (or vegetable broth for a vegetarian version), water, canned beans, spices, and barley to the pot. Bring the mixture to a boil, then reduce heat to a low simmer and cover, leaving a small gap. Let it simmer, stirring occasionally, making sure the heat isn’t too low or too high.
Add more water as needed. If you’d like a thicker soup, purée a cup of beans from the pot and stir it back in. However, this recipe usually doesn’t require thickening.
After 50 minutes, taste the barley. If it’s tender, the soup is ready. Adjust the seasoning as needed. This hearty soup can be a meal on its own, but you can also serve it with bread, cornbread, or a small protein.
Option 2: Crockpot Healthy Bean Soup with Dried Beans Recipe
This version of the recipe might take longer, but it’s simpler. Chop your vegetables into larger pieces, as they’ll cook slowly in the crockpot. Sauté them in the crockpot on high heat or in a skillet. As before, be careful not to burn them.
After 5 minutes, add the broth and water. Note that this version uses more water than the first option (9 cups compared to 4). Add the remaining ingredients to the crockpot. Set the crockpot to high until the soup simmers, then reduce to low. Cook for 4-5 hours, adding more water if needed. Taste and adjust the seasoning after 4 hours. The soup is finished when the beans are tender.
Pro Tip:
Soak beans overnight to reduce cooking time in crockpot.
Simple, Healthy & Hearty 3 Bean Soup
8
servings10
minutes50
minutes290
kcalA simple heart healthy and affordable soup loaded with protein. Healthy never tasted so good!
Ingredients
15 Oz can black beans
15 Oz can kidney beans
15 Oz can navy or any white bean
1.5 Tbs olive oil
1 Large carrot chopped
1 Large stalk celery chopped
1 Large onion diced
1 Small zucchini chopped
4 Cups Low sodium chicken broth, vegetable if you want vegetarian
4 Cups water
1.5 Tsp oregano
1.5 Tbs chili powder
1 Tsp cumin
1/2 Cup barley
- Option with dry beans in crockpot (this option takes most of the day to cook)
2/3 Cup dry black beans instead of canned
2/3 Cup dry kidney beans instead of canned
2/3 Cup dry navy or white bean instead of canned
3/4 Cup barley
9 Cups water instead of 4 cups above
Directions
- Cut your onion, carrot, celery and zucchini. Heat a heavy skillet or Dutch oven with olive oil to medium. Add vegetables and slowly simmer until onions become translucent.
- Add broth, water, beans and seasonings. When it reaches a boil, reduce heat to a simmer.
- Simmer for 45-60 minutes, stirring occasionally. Add additional water if needed. When barley is cooked, reseason to your taste and enjoy.
- If you prefer option 2 using dried beans in a crockpot, sauté vegetables either in crockpot on high or a sauté pan. When onions are translucent add all remaining ingredients to crockpot, including 4 cups broth and 9 cups water. Leave on high until it begins to simmer, then reduce to low. Add additional water as needed. Cook 5-7 hours until beans are cooked.
Notes
- Option 2 in crockpot may require more seasoning.
- Top with chopped avocado or guacamole, a dollop of sour cream or cilantro and lime.
Nutrition Facts
- Total number of serves: 8
- Calories: 290kcal
- Cholesterol: 0mg
- Fiber: 18g
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