Lazy Bean Soup Ready in Under an Hour

Based on the forecasts and weather apps, we are facing a cold and stormy winter weekend.

Yes, yes, I know what you're thinking now. Another headline like: "There's nothing like steaming hot soup in winter!!" with a hundred exclamation marks, which you'll likely encounter on every food blog across the web this weekend.

But guys, let's be honest, it's very true. And why? Because hot soup in winter is a wonderful solution that can replace a full meal.

Wow, the combination of vegetables with quality spices, legumes, grains, and of course, a good amount of liquids works wonders for our body and, of course, for our soul. Just thinking about a steaming bowl of such soup already makes me feel warm :)

This recipe, which I call "Lazy Bean Soup," is especially dear to me because it doesn't require a particularly long cooking time, and its taste only improves after a day in the refrigerator.

In this recipe, I used 400 grams of cooked red beans from a jar I bought at the supermarket. You can also use beans you've cooked yourself.

Important to know: cooking the soup does not completely destroy the nutritional values in the vegetables and beans.

Nutritionist and Fitness Instructor Noam Bachar:

"The soup contains red beans, which are another sister from the legume family (a super-family). They are rich in protein and low in fat, making them recommended for vegetarians and vegans as a good source of protein.

They contain minerals such as calcium, magnesium, potassium, and zinc, vitamins such as folic acid, antioxidants, and dietary fiber – all good things!

The soup also contains a high amount of tomatoes.

Is it a fruit or a vegetable? Botanically, a tomato is considered a fruit, but in culinary terms, it's considered a vegetable – either way, it's one of the most accessible superfoods.

Tomatoes are a rich source of vitamin C, folic acid, and potassium. They are rich in phytochemical compounds (phytochemicals are naturally found in plant-based foods and have a tremendous impact on our health); flavonoids and carotenoids – especially lycopene – a powerful antioxidant with anti-inflammatory effects, beneficial for eye, bone, and skin health, and even effective in reducing the risk of heart disease, vascular disease, and various types of cancer."

Nutritional values per 1 serving of soup:

• 285 calories
• 19 grams carbohydrates
• 5.7 grams protein
• 4.1 grams fat (of which 0.7 grams saturated fat)
• 6 grams dietary fiber
• 30 mcg folic acid
• 3 mg iron

Another recipe for a high-protein, low-calorie soup

Lazy Bean Soup

Lazy bean soup that takes less than an hour to prepare and contains 5 grams of protein, 285 calories.

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Serving Size 7 servings

Ingredients

• 400 grams red beans cooked - store-bought is also fine
• 800 grams crushed tomatoes canned is also fine
• 1 onion medium-sized - chopped
• 2 stalks celery without leaves - sliced
• 1 carrot sliced
• 2 tablespoons sweet paprika
• 1 tablespoon Ras el Hanout
• 1 teaspoon hot paprika for spice lovers - optional
• 1 cinnamon stick cinnamon medium-sized
• 4-5 allspice berries
• 1 teaspoon low-sodium soy sauce low sodium
• 2-3 sprigs fresh thyme
• 2 tablespoons olive oil
• 1.5 liters water

Instructions

1. In a large pot, sauté the onion and celery for 2-3 minutes, until the onion is slightly browned.
2. Add the carrots and all the spices and mix well.
3. Add the remaining ingredients, mix well, and continue to cook on low heat for about 5 minutes.
4. Add water and bring to a boil.
5. Simmer on low heat for about 30 minutes.