Vegetable soup with kidney beans

Serves 4 (2-cup servings)


  • 1 tbs olive oil
  • 1 yellow onion, chopped
  • 1 garlic clove, minced
  • 2 carrots, chopped
  • 2 tsp sodium-free chili powder
  • 1 tsp ground cumin
  • 4 cups low-sodium vegetable broth
  • 2 (15oz) cans low-sodium kidney beans, rinsed and drained
  • 1 cup frozen whole kernel corn
  • 1⁄4 tsp fresh ground black pepper
  • 1 (14 1/2 ounce) can fire-roasted diced tomatoes
  • Salt and pepper, to taste


1. In a large soup pot, heat olive oil over medium heat.

2. Add chopped onion, garlic, and carrots and cook until tender (about 5 minutes).

3. Add chili powder and ground cumin; and cook, stirring constantly, until well blended.

4. Add vegetable broth, 1 can of kidney beans, corn, and black pepper; and bring to a gentle rolling boil.

5. While soup is gently boiling, place canned tomatoes and second can of kidney beans in a blender or food processor and puree until smooth; then add to soup.

6. Add salt to taste. Reduce heat, cover, and simmer for about 15 minutes.

Estimated nutrition information (per 2 cups)

Calories: 245; Total Fat: 4.9g; Saturated Fat: 0.7g; Cholesterol: 0mg; Sodium: 441mg; Total Carbohydrate: 40.3g; Dietary Fiber: 10.9g; Total Sugars: 8.8g; Protein: 11.7g; Calcium: 88mg; Iron: 4mg; Potassium: 796mg

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