This delicious Plant-Based Kidney Bean Chilli Soup is not only super quick to make, but it’s bursting full of bean goodness. Beans are packed full of protein, calcium, copper, phosphorus, manganese and magnesium as well as being a great source of iron. They also have thiamin and folic acid, as well as riboflavin and vitamin B6. Talk about nutrient packed!

They’re also packed full of fibre, both soluble and insoluble, which means they’re great at filling us up with essentially no calories. Fibre is the unsung hero of our food, it’s brilliant in so many ways, but we just don’t get enough of it. You should aim to get at least 40g of fibre per day. You can read more about fibre here

If you find that you get a lot of wind from eating beans, here are four tips for reducing it:

  1. Soaking the beans overnight removes some of the indigestible sugars that gives us wind.
  2. Start eating small portions of beans if you’re new to them and slowly build up. You might find that smaller beans such as black beans, are easier to digest. You can then move onto bigger beans such as pinto, fava etc.
  3. Try adding a strip of kombu, edible seaweed, when you’re cooking beans and remove it once the beans are cooked.
  4. Try adding slices of ginger or fennel, coriander, caraway or cumin seeds when you’re cooking the beans. This reduces the amount of fermentable carbohydrates in the beans.
  5. You can also try adding a pinch of baking soda to the soaking water.

Here’s the recipe. I hope you enjoy it as much as I do!

Kidney Bean Chilli Soup

Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 mins
Serves 4

Ingredients

  • 1 red onion (finely chopped)
  • 1 brown onion (finely chopped)
  • 3 garlic cloves (crushed, then chopped)
  • 2x400g tins of kidney beans in water, drained
  • 1 teaspoon cumin powder
  • 1 teaspoon chilli powder - choose your own strength
  • 1 litre Marigold vegan bouillon
  • 3 tablespoons tomato puree
  • few drops of Tabasco - to your liking
  • 2 tablespoons Vegan Worcestershire sauce

Directions

  1. Cook the onion, garlic, cumin powder and chilli in 4 tablespoons of water for about 5 minutes until the onion is soft. Don't let them catch on, add a little more water if this is likely.
  2. Add all the other ingredients to the pot. Cover and simmer for about 20 minutes.
  3. Use a counter top blender or a stick blender to puree the soup. Serve with some crunchy wholemeal bread and a refreshing green salad.

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