Bean Meatball Soup
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.
For 4 servings
Cook the kidney beans
- Rinse the soaked kidney beans thoroughly.
- Place them in a pressure cooker with 3 cups of water.
- Cook for 15-20 minutes after the first whistle, or until tender. Drain and set aside to cool slightly.
Prepare the bean meatballs
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a food processor, pulse the cooked kidney beans a few times until roughly chopped, not a smooth paste.
- Transfer the beans to a mixing bowl. Add the panko breadcrumbs, parmesan cheese, egg, oregano, 2 minced garlic cloves, salt, and pepper.
- Mix with your hands until just combined. Do not overmix.
- Roll the mixture into 1-inch balls (about 16-20) and arrange them on the baking sheet.
Bake the meatballs
- Lightly brush the tops of the meatballs with 1/2 tbsp of olive oil.
- Bake for 20-25 minutes, until firm to the touch and lightly browned.
Build the soup base
- While the meatballs bake, heat the remaining 1 tbsp of olive oil in a large pot over medium heat.
- Add the chopped onion, carrots, and celery. Sauté for 5-7 minutes until softened.
- Stir in the 3 minced garlic cloves and cook for one more minute until fragrant.
Simmer the soup
- Add the chopped fresh tomatoes and cook for 5 minutes, breaking them down with a spoon.
- Pour in the water, add the bay leaf, salt, and black pepper. Stir to combine.
- Bring the soup to a boil, then reduce the heat to low, cover, and simmer for at least 15 minutes.
Combine and serve
- Once the soup has simmered, remove and discard the bay leaf.
- Gently add the baked bean meatballs to the simmering soup.
- Let them heat through for 2-3 minutes.
- Ladle the soup into bowls, garnish with fresh parsley, and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best meatball texture, avoid over-processing the beans. A slightly chunky consistency helps them hold together.
- 2The bean meatballs are delicate. Add them to the soup just before serving to prevent them from breaking apart.
- 3If you plan on having leftovers, store the soup and meatballs in separate containers in the fridge to maintain the meatballs' texture.
- 4A squeeze of fresh lemon juice stirred into the soup at the end can brighten up the flavors.
Adapt it for your goals.
Vegan
Use a flax egg (1 tbsp ground flaxseed + 3 tbsp water) instead of the egg, and replace parmesan with 2 tbsp of nutritional yeast.
gluten freeGluten free
Substitute the panko breadcrumbs with certified gluten-free breadcrumbs or crushed gluten-free crackers.
quickQuick
If you're short on time, use one 15-ounce can of kidney beans, rinsed and drained well, instead of dried beans.
high proteinHigh protein
Add 1/4 cup of cooked quinoa or lentils to the soup along with the vegetables for an extra protein boost.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Kidney beans are a fantastic source of protein, which is essential for muscle repair, growth, and overall body function.
High in Dietary Fiber
The beans and vegetables provide a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
Rich in Vitamins and Antioxidants
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.
Heart-Healthy
This soup is low in saturated fat and sodium. The fiber from beans can also help manage cholesterol levels, supporting cardiovascular health.
Frequently asked questions
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.
