365 Low-Fat Main Dishes — One Recipe for Every Day!
Easy, beginner-friendly, with full nutrition info.
👉 Download Now – Just $2.90!As the chill of autumn sets in, I find myself craving warm and comforting meals that fill both my belly and my wallet. Bean soup has been my go-to dish lately. It checks all the boxes: hearty, healthy, and oh-so-budget-friendly. If you’re like me and love cozy dinners without breaking the bank, this post is for you.
In this collection of 16 bean soup recipes, you’ll find a delightful variety of options to satisfy your hunger and make meal prep a breeze. These recipes are perfect for anyone who wants to enjoy delicious vegetarian meals that don’t compromise on flavor or nutrition. Whether you’re a busy professional or a parent juggling multiple schedules, these easy soup recipes will keep you nourished and happy without the stress of complicated cooking.
Get ready to dive into a world where beans take center stage. From classic combinations to exotic twists, you’ll discover soups that are not only filling but also bursting with flavor. You’ll walk away with a list of versatile recipes that will make your meal planning a delight rather than a chore.
Key Takeaways
– These 16 bean soup recipes are designed to be filling and cost-effective, perfect for those on a budget.
– Each recipe features healthy ingredients, making them suitable for anyone looking to eat more plant-based meals.
– The collection includes a variety of flavors and styles, ensuring there’s something for everyone, whether you prefer spicy, creamy, or traditional options.
– These soups are ideal for meal prep, allowing you to make large batches that save time during busy weeks.
– Cooking with beans not only reduces your grocery bills but also adds essential nutrients to your diet, such as fiber and protein.
1. Classic 16 Bean Soup
Craving a warm and hearty bowl of comfort? This Classic 16 Bean Soup is just what you need. With a wonderful blend of flavors from various beans, it’s not only delicious but also packed with protein and fiber that keeps you satisfied for hours. Perfect for chilly evenings or meal prepping for the week ahead!
Ingredients:
– 1 bag (15 oz) mixed 16 beans, rinsed
– 1 large onion, diced
– 2 cloves garlic, minced
– 3 carrots, chopped
– 2 celery stalks, chopped
– 6 cups vegetable broth
– 1 tsp thyme
– 1 bay leaf
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté onions, garlic, carrots, and celery for 5 minutes until softened.
2. Add the mixed beans, vegetable broth, thyme, and bay leaf.
3. Bring to a boil, then reduce heat and simmer for about 1 hour until beans are tender.
4. Season with salt and pepper before serving.
For extra flavor, add a splash of soy sauce or liquid smoke.
FAQs:
– Can I use dried beans? Yes, just soak them overnight to reduce cooking time.
2. Spicy Black Bean Soup
Are you ready to spice up your meal? This Spicy Black Bean Soup is bursting with flavor and perfect for those who enjoy a little heat. With hearty black beans and zesty spices, it’s an easy dish to prepare that will leave you feeling full and satisfied.
Ingredients:
– 2 cans (15 oz each) black beans, drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 jalapeño, diced
– 4 cups vegetable broth
– 1 tsp cumin
– 1 tsp chili powder
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion, garlic, and jalapeño until soft.
2. Add black beans, broth, cumin, and chili powder.
3. Simmer for 20 minutes, then blend partially with an immersion blender for creaminess.
4. Season and serve with avocado slices.
Add cilantro for garnishing and squeeze lime for extra zest!
FAQs:
– Is it gluten-free? Yes! All ingredients are gluten-free.
Fun fact: bean soup recipes like this spicy black bean soup stretch meals to four hearty portions for under $5. Who says budget cooking can’t be bold? A quick sauté, a few spices, and you’re serving warmth that sticks with you.
How To Choose Hearty Vegetarian Bean Soup Recipes
When you’re ready to whip up a delicious bean soup, there are several factors to consider. Hearty vegetarian bean soup recipes can be filling, healthy, and budget-friendly. Here’s a guide on how to choose the right recipes for your needs.
1. Choose Your Beans
The type of beans you select will greatly influence the flavor and texture of your soup. Popular choices include black beans, chickpeas, lentils, and mixed 16-bean blends. Look for recipes that highlight the beans you enjoy most. For a creamy texture, consider using split peas or white beans. If you want a hearty bite, go for kidney or pinto beans.
2. Consider Flavor Profiles
Each recipe will showcase different spices and herbs that can transform your soup. For example, if you love a kick, spicy black bean soup with cumin and chili powder might be your go-to. If you prefer something milder, a Mediterranean chickpea soup with basil and oregano could work well. Think about your favorite flavors and select recipes that align with them.
3. Check the Cooking Time
Some bean soups can be prepared in under 30 minutes, while others may require hours of simmering for maximum flavor. If you’re short on time, easy soup recipes like creamy bean and spinach soup are ideal. For meal prep, hearty lentil bean soup may take longer but can feed you for several days. Assess your schedule and pick a recipe that fits your timeline.
4. Look for Nutritional Value
Healthy bean soup recipes should be packed with nutrients. Check if the recipe includes vegetables, whole grains, or healthy fats. Soups that incorporate ingredients like spinach, carrots, or quinoa will enhance the nutritional profile. This not only makes your meal wholesome but also increases its satiety, keeping you fuller for longer.
5. Budget-Friendly Ingredients
One of the best aspects of bean soups is that they are usually inexpensive to make. Look for recipes that utilize pantry staples or seasonal produce. If you’re watching your budget, classic 16 bean soup or southwestern bean soup often calls for affordable ingredients. Avoid recipes that require specialty items that may not be available or could drive up your costs.
6. Meal Prep Friendly
If you’re planning to make soup for the week, consider how well each recipe stores and reheats. Some soups, like chili bean soup or Moroccan bean soup, taste even better after a day or two in the fridge. Choose recipes that can be frozen in portions for convenience. This way, you have healthy, hearty meals ready to go when you need them.
Pro Tip: Experiment with adding different toppings to your soups, such as avocado, fresh herbs, or a sprinkle of cheese. These can enhance flavor and make each bowl feel unique, keeping you excited about your meals throughout the week. You can also mix and match ingredients from different recipes to create your signature soup!
3. Mediterranean Chickpea Soup
Looking to elevate your soup game? This Mediterranean Chickpea Soup is a burst of flavors that will transport your taste buds. With nutritious chickpeas, tomatoes, and aromatic spices, it’s a fulfilling dish that’s easy to make and satisfying for any occasion.
Ingredients:
– 2 cans (15 oz each) chickpeas, drained
– 1 can (15 oz) diced tomatoes
– 1 carrot, chopped
– 1 onion, diced
– 4 cups vegetable broth
– 1 tsp oregano
– 1 tsp paprika
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Heat olive oil in a pot, sauté onions and carrots until soft.
2. Add chickpeas, tomatoes, broth, oregano, and paprika.
3. Simmer for 25 minutes, then blend partially for a creamy texture.
4. Adjust seasoning and serve hot.
Serve with crusty bread to soak up the delicious broth!
FAQs:
– Can I use dried chickpeas? Yes, soak them overnight and adjust cooking time.
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4. Hearty Lentil Bean Soup
In need of a nourishing meal? This Hearty Lentil Bean Soup combines lentils and beans for a protein-packed dish. With a mix of spices and fresh veggies, it’s not just filling but also a delightful blend of flavors that will warm you up.
Ingredients:
– 1 cup lentils, rinsed
– 1 can (15 oz) mixed beans, drained
– 1 onion, diced
– 2 carrots, chopped
– 2 cups spinach
– 6 cups vegetable broth
– 1 tsp cumin
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté onion and carrots until tender.
2. Add lentils and broth, bring to a boil, then reduce heat.
3. Simmer until lentils are cooked, about 25 minutes.
4. Stir in mixed beans and spinach; cook until heated through.
Add lemon juice just before serving for a fresh kick.
FAQs:
– How long do leftovers last? Store in the fridge for up to 4 days.
5. Curried White Bean Soup
Craving something comforting yet exotic? This Curried White Bean Soup is like a warm hug in a bowl! Infused with aromatic spices, this recipe makes it easy to enjoy the deliciousness of white beans while satisfying your curry cravings.
Ingredients:
– 2 cans (15 oz each) white beans, drained
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tbsp curry powder
– 4 cups vegetable broth
– 1 can (13.5 oz) coconut milk
– Salt and pepper to taste
Instructions:
1. Sauté onion and garlic until soft.
2. Stir in curry powder, then add beans, broth, and coconut milk.
3. Simmer for 20 minutes for flavors to meld.
4. Blend partially for creaminess and season to taste.
Serve with naan or crusty bread for a complete meal.
FAQs:
– Is it vegan? Yes, it’s entirely plant-based!
6. Smoky Split Pea Soup
Ready for some comforting goodness? This Smoky Split Pea Soup is the ultimate comfort food. With the rich depth of smoked paprika and hearty split peas, it’s a nutritious meal that warms you from the inside out. Simple to make, this soup is sure to become a favorite!
Ingredients:
– 2 cups split peas, rinsed
– 1 onion, diced
– 2 carrots, chopped
– 4 cups vegetable broth
– 1 tsp smoked paprika
– 1 bay leaf
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and carrots until soft.
2. Add split peas, broth, smoked paprika, and bay leaf.
3. Simmer for 40 minutes until peas are tender.
4. Remove the bay leaf and season before serving.
Top with croutons for added texture!
FAQs:
– Can I freeze this soup? Yes! It freezes well for 3 months.
7. Thai Peanut Bean Soup
Want to shake up your dinner routine? Try this Thai Peanut Bean Soup! The creamy peanut butter mixed with beans creates a delightful balance of flavors that will keep you coming back for more. It’s quick to prepare and ticks all the boxes for comfort and satisfaction.
Ingredients:
– 1 can (15 oz) mixed beans, drained
– 1 cup vegetable broth
– 3 tbsp peanut butter
– 1 tbsp ginger, minced
– 1 bell pepper, diced
– 1 tbsp soy sauce
– Salt and pepper to taste
Instructions:
1. In a pot, combine beans, broth, peanut butter, ginger, and bell pepper.
2. Bring to a simmer and cook for 25 minutes.
3. Blend partially for a creamier texture, then season to taste.
Top with chopped peanuts for a crunchy finish!
FAQs:
– Is it gluten-free? Yes, as long as you use gluten-free soy sauce.
Fun fact: a can (15 oz) of mixed beans plus 3 tablespoons peanut butter delivers roughly 25–30g of protein per serving, helping you stay full longer. This Thai Peanut Bean Soup proves budget-friendly meals can be bold and satisfying. Perfect for weeknight meal prep.
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8. Southwestern Bean Soup
Are you ready for a fiesta in a bowl? This Southwestern Bean Soup is packed with colorful vegetables and beans, offering a wonderful medley of flavors that will transport you straight to the Southwest. Great for meal prep, it holds up well in the fridge and keeps you satisfied.
Ingredients:
– 1 can (15 oz) black beans, drained
– 1 can (15 oz) pinto beans, drained
– 1 can (15 oz) corn, drained
– 1 bell pepper, chopped
– 1 onion, diced
– 4 cups vegetable broth
– 1 tbsp taco seasoning
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and bell pepper until soft.
2. Add beans, corn, broth, and taco seasoning.
3. Simmer for 30 minutes, adjusting seasoning as needed.
4. Serve warm with tortilla chips.
Garnish with avocado for added creaminess!
FAQs:
– Can I add meat? Definitely! Ground turkey or beef would work well.
9. Moroccan Bean Soup
Ready to take your taste buds on a journey? This Moroccan Bean Soup is infused with warming spices and rich flavors, creating a delightful blend of beans and vegetables. It’s not only filling but also versatile, allowing for various adaptations to suit your preferences.
Ingredients:
– 1 can (15 oz) chickpeas, drained
– 1 can (15 oz) diced tomatoes
– 1 onion, diced
– 2 carrots, chopped
– 2 tsp cumin
– 1 tsp cinnamon
– 4 cups vegetable broth
– Salt and pepper to taste
Instructions:
1. Sauté onion and carrots in a pot until soft.
2. Add tomatoes, chickpeas, broth, cumin, and cinnamon.
3. Simmer for 30 minutes, seasoning to taste.
4. Serve warm with crusty bread.
For a twist, add dried apricots for a sweet touch.
FAQs:
– Can I use fresh herbs? Absolutely! Fresh cilantro would be a great addition.
10. Italian White Bean and Kale Soup
Looking for a dish that’s both simple and elegant? This Italian White Bean and Kale Soup is packed with flavor and nutrition. The combination of hearty white beans and nutrient-rich kale creates a wholesome meal that’s sure to please everyone at the table.
Ingredients:
– 2 cans (15 oz each) white beans, drained
– 1 bunch kale, chopped
– 1 onion, diced
– 3 cups vegetable broth
– 1 can (15 oz) diced tomatoes
– 1 tsp Italian seasoning
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion until translucent.
2. Add kale and cook until wilted.
3. Add beans, broth, tomatoes, and Italian seasoning; simmer for 20 minutes.
4. Season to taste and serve warm.
Drizzle with olive oil to enhance the flavors!
FAQs:
– Can I use frozen kale? Yes, just add it at the end of cooking.
11. Chili Bean Soup
Craving a bowl of comfort? This Chili Bean Soup hits the spot with its rich tomato base and a blend of spices. It’s a filling dish that satisfies all your cravings, perfect for adding your favorite toppings like cheese or avocado to make it your own.
Ingredients:
– 2 cans (15 oz each) kidney beans, drained
– 1 can (15 oz) black beans, drained
– 1 can (15 oz) diced tomatoes
– 1 onion, diced
– 2 cloves garlic, minced
– 4 cups vegetable broth
– 2 tbsp chili powder
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until soft.
2. Add beans, tomatoes, broth, and chili powder.
3. Bring to a boil, then reduce heat and simmer for 30 minutes.
4. Serve hot with your favorite toppings.
Crushed tortilla chips make a great crunchy topping!
FAQs:
– Can I use fresh tomatoes instead? Yes, just chop and add them in!
Bean soup recipes make weeknights feel doable—a hearty bowl that stretches meals and budgets. If you crave comfort, top with cheese or avocado and you’ve got a cozy, satisfying dinner in minutes.
12. Creamy Bean and Spinach Soup
Want to sneak more greens into your diet? This Creamy Bean and Spinach Soup is a fantastic option! With its silky texture and delicious taste, it’s a comforting meal that’s quick to prepare, making it perfect for those busy weeknights.
Ingredients:
– 1 can (15 oz) white beans, drained
– 2 cups spinach
– 1 onion, diced
– 4 cups vegetable broth
– 1 cup coconut milk
– 1 tsp garlic powder
– Salt and pepper to taste
Instructions:
1. Sauté onion until translucent in a pot.
2. Add beans, broth, and garlic powder; simmer for 15 minutes.
3. Stir in spinach and coconut milk; cook until spinach wilts.
4. Blend until smooth and season to taste.
Serve with a slice of crusty bread for dipping.
FAQs:
– Can I use other greens? Yes, kale or Swiss chard would be great alternatives.
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13. Bean and Vegetable Soup
Looking for a healthy and colorful meal? This Bean and Vegetable Soup is a vibrant mix of veggies and beans, making it a perfect choice for those who want to enjoy fresh ingredients. Bursting with nutrients and flavor, it’s comforting and satisfying.
Ingredients:
– 1 can (15 oz) mixed beans, drained
– 2 cups mixed vegetables (carrots, peas, corn)
– 1 onion, diced
– 4 cups vegetable broth
– 1 tsp Italian seasoning
– Salt and pepper to taste
Instructions:
1. Sauté onion until soft in a pot.
2. Add beans, mixed vegetables, broth, and Italian seasoning.
3. Bring to a boil, then reduce heat and simmer for 30 minutes.
4. Season to taste before serving.
Feel free to swap in seasonal vegetables for variety!
FAQs:
– Can I add pasta or rice? Yes, just adjust the cooking time accordingly.
14. Hearty Bean and Barley Soup
In search of a filling meal? This Hearty Bean and Barley Soup is the perfect choice. The combination of beans and barley gives it a lovely texture while being nutritious and satisfying. It’s a great option for meal prep, too!
Ingredients:
– 1 cup barley
– 1 can (15 oz) mixed beans, drained
– 1 onion, diced
– 2 carrots, chopped
– 4 cups vegetable broth
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until soft.
2. Add barley, beans, carrots, and broth; bring to a boil.
3. Reduce heat and simmer for 1 hour until barley is tender.
4. Season to taste before serving.
Store leftovers in the fridge for up to a week.
FAQs:
– Can I use quick-cooking barley? Yes, just adjust cooking time.
15. Coconut Bean Soup
Looking to add a tropical twist to your meal? This Coconut Bean Soup combines creamy coconut milk with beans for a rich flavor that’s comforting and unique. Perfect for those who want to try something new while enjoying the warmth of a hearty soup.
Ingredients:
– 1 can (15 oz) black beans, drained
– 1 can (15 oz) coconut milk
– 1 onion, diced
– 1 cup corn
– 4 cups vegetable broth
– 1 tbsp ginger, minced
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and ginger until soft.
2. Add beans, corn, broth, and coconut milk; bring to a simmer.
3. Cook for 30 minutes, seasoning to taste.
4. Serve warm.
Add lime juice for a refreshing twist!
FAQs:
– Is this soup vegan? Yes, it is completely plant-based!
16. Sweet Potato and Bean Soup
Craving a meal that combines sweet and savory? This Sweet Potato and Bean Soup is just what you need! The sweet potatoes create a creamy texture while the beans provide protein, making it a perfect and flavorful dish.
Ingredients:
– 2 cups sweet potatoes, peeled and cubed
– 1 can (15 oz) mixed beans, drained
– 1 onion, diced
– 4 cups vegetable broth
– 1 tsp cinnamon
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion until soft.
2. Add sweet potatoes, beans, broth, and cinnamon; bring to a boil.
3. Reduce heat and simmer for 30 minutes until sweet potatoes are tender.
4. Blend partially for a creamy texture and season to taste.
Top with chopped green onions for added crunch!
FAQs:
– Can I use frozen sweet potatoes? Yes, just add them directly to the pot.
Conclusion
There you have it—16 delicious bean soup recipes that are not only filling and budget-friendly but also packed with nutrients and flavors perfect for vegetarians and anyone on a budget. These recipes are ideal for meal prep, ensuring you always have something warm and hearty to enjoy. Whether you enjoy spicy, creamy, or savory flavors, there’s a bean soup here for everyone. So gather your ingredients, get cooking, and savor each delightful bowl!
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