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A hearty and comforting vegetarian soup with savory baked bean 'meatballs' made from scratch. Simmered in a light, flavorful broth with fresh vegetables, it's a wholesome meal that's surprisingly satisfying.
Cook the kidney beans
Prepare the bean meatballs
Bake the meatballs
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A hearty and comforting vegetarian soup with savory baked bean 'meatballs' made from scratch. Simmered in a light, flavorful broth with fresh vegetables, it's a wholesome meal that's surprisingly satisfying.
This american recipe takes 70 minutes to prepare and yields 4 servings. At 279.66 calories per serving with 13.71g of protein, it's a moderately challenging recipe perfect for lunch or dinner or supper.
Build the soup base
Simmer the soup
Combine and serve
Use a flax egg (1 tbsp ground flaxseed + 3 tbsp water) instead of the egg, and replace parmesan with 2 tbsp of nutritional yeast.
Substitute the panko breadcrumbs with certified gluten-free breadcrumbs or crushed gluten-free crackers.
If you're short on time, use one 15-ounce can of kidney beans, rinsed and drained well, instead of dried beans.
Add 1/4 cup of cooked quinoa or lentils to the soup along with the vegetables for an extra protein boost.
Kidney beans are a fantastic source of protein, which is essential for muscle repair, growth, and overall body function.
The beans and vegetables provide a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
With carrots, celery, tomatoes, and onions, this soup is loaded with essential vitamins like A and C, and antioxidants that help protect your body from damage.
This soup is low in saturated fat and sodium. The fiber from beans can also help manage cholesterol levels, supporting cardiovascular health.
Yes, it's a very healthy dish. It's packed with plant-based protein and fiber from kidney beans, and full of vitamins from the fresh vegetables. Baking the meatballs instead of frying keeps the fat content low.
One bowl of this soup contains approximately 350-400 calories, making it a satisfying and balanced meal for lunch or dinner.
Absolutely! Chickpeas, black beans, or cannellini beans would also work well for making the 'meatballs'. The texture and flavor will be slightly different but still delicious.
For best results, store the soup and the bean meatballs in separate airtight containers in the refrigerator for up to 3 days. This prevents the meatballs from becoming too soft.
Yes, the soup base freezes very well. It's best to freeze the soup and meatballs separately. Thaw in the refrigerator overnight and gently reheat on the stove.
