Carrot Cumin Kidney Bean Soup

Being rich in protein, fiber, and so-called slow-release carbs, kidney beans are particularly effective at maintaining healthy levels of blood sugar when included with meals.

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Total Time: 40 minutes

Serving Size: 4

Calories per serving: 213,64

Fat per serving: 7,75g 12%

Saturated fat per serving: 1,1g 6%

Carbs per serving: 30,26g 10%

Protein per serving: 7,85g 16%

Fiber per serving: 9,56g 38%

Sugar per serving: 7,33g

Sodium per serving: 377,7mg 16%


  • 1 onion
  • 2 Tbs oil
  • 1 Tbsp cumin, seeds or ground
  • 11 oz carrots
  • 1 stock cube
  • 2 1/4 boiling water
  • 1 can (15oz) red kidney beans


  1. Wash, peel and chop the onion and place into a saucepan with the oil and cumin.
  2. Wash and chop the carrots and add to the pan.
  3. Cook on a low heat for 5 to 7 minutes or until tender, stirring frequently with a wooden spoon or heatproof spatula.
  4. Dissolve the stock cube into boiling water.
  5. Pour the stock into the pan and bring to the boil. Turn down the temperature and simmer for 20 minutes until the carrots are tender.
  6. Drain and rinse the kidney beans, add to the pan and heat through.
  7. Transfer everything into the blender and pulse until smooth.
  8. If you want, you can add a few tablespoons of natural yoghurt after blending for a creamy taste.
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