Easy Bean Soup for Lazy Days, Ready in Under an Hour

If the forecasters and weather apps are right, we're in for a cold, stormy weekend. Full-on winter weather.

Yes, yes, I know what you're thinking. Here comes another "Nothing beats a steaming bowl of soup in winter!!" headline, followed by a hundred exclamation points. You'll probably see some version of it on every food blog this weekend.

But come on, let's be honest: it's true. A hot bowl of soup is a wonderful winter solution, and a hearty one can stand in for a whole meal.

Vegetables, good spices, beans, grains, and plenty of liquid—what a combination. It's good for the body and comforting for the soul. Just thinking about a steaming bowl is warming me up already 🙂

This recipe, which I call "bean soup for lazy days," is a particular favorite of mine. It doesn't need hours on the stove, and the flavor gets even better after a day in the fridge.

I used 400 g (14 oz) of cooked red beans from a jar I picked up at the supermarket. You can absolutely use beans you've cooked yourself ahead of time.

And if you're wondering about the nutrients: cooking the soup doesn't wipe out all the nutritional value of the vegetables and beans.

Noam Bachar (an Israeli nutrition consultant and fitness instructor) explains:

"This soup contains red beans, another member of the legume family—a pretty super family, if you ask me. They're rich in protein and low in fat, making them a good protein source for vegetarians and vegans.

They also provide minerals such as calcium, magnesium, potassium, and zinc, along with vitamins such as folate, antioxidants, and dietary fiber. Lots of good stuff!

The soup also contains plenty of tomatoes.

So, is a tomato a fruit or a vegetable? Botanically, it's a fruit. In the kitchen, we treat it as a vegetable. Either way, it's one of the most accessible foods people call a superfood.

Tomatoes are a rich source of vitamin C, folate, and potassium. They also contain phytochemicals—compounds that occur naturally in plant foods and can play important roles in our health—including flavonoids and carotenoids. One standout is lycopene, a powerful antioxidant studied for its anti-inflammatory effects, its potential to support eye, bone, and skin health, and its association with a lower risk of cardiovascular disease and certain cancers."

Nutrition per 1 serving of soup:

• 285 calories
• 19 g carbohydrates
• 5.7 g protein
• 4.1 g fat (including 0.7 g saturated fat)
• 6 g dietary fiber
• 30 mcg folate
• 3 mg iron

Another protein-rich, low-calorie soup recipe

Easy Bean Soup for Lazy Days

An easy bean soup ready in under an hour, with 5 grams of protein and 285 calories per serving.

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Yield 7 servings

Ingredients

• 400 g (14 oz) red beans cooked; store-bought is fine
• 800 g (28 oz) crushed tomatoes canned is fine
• 1 onion medium, chopped
• 2 stalks celery leaves removed, sliced
• 1 carrot sliced
• 2 tablespoons sweet paprika
• 1 tablespoon ras el hanout (a North African spice blend)
• 1 teaspoon hot paprika optional, for those who like a little heat
• 1 stick cinnamon medium
• 4-5 whole allspice berries
• 1 teaspoon soy sauce reduced-sodium
• 2-3 sprigs fresh thyme
• 2 tablespoons olive oil
• 1.5 liters (about 6⅓ cups) water

Instructions

1. In a large pot, sauté the onion and celery in the olive oil for about 2-3 minutes, until the onion starts to brown lightly.
2. Add the carrot and all the spices, and stir well.
3. Add the remaining ingredients except the water. Stir well and cook over low heat for about 5 minutes.
4. Add the water and bring to a boil.
5. Reduce the heat to low and simmer for about 30 minutes.