Is Bean Soup Healthy for You? A Comprehensive Look at the Nutrition and Benefits

This tasty Black Bean Soup is full of veggies, protein, and lots of tasty spices! It’s a hearty comfort food recipe that I know you will love.

Nutrient Profile – What’s in Bean Soup?

Bean soups are nutritionally well-rounded, providing a mix of protein, complex carbohydrates, fiber, vitamins, and minerals. Some of the standout nutrients include:

Protein – 1 cup of bean soup provides around 8-10g of plant-based protein Beans offer all the essential amino acids needed to support growth and maintenance
Fiber – A serving of bean soup has 7-10g of dietary fiber, a mix of both soluble and insoluble forms. Fiber promotes digestive and heart health.
Iron – Beans are one of the best plant-based sources of iron, with 1 cup providing 15-20% of the recommended daily amount. Iron carries oxygen in the blood.
Folate – Also called vitamin B9, folate is essential for cell growth and development Bean soups deliver about 25% of your daily folate needs
Potassium – This mineral is needed for muscle contractions, nerve transmission, and fluid balance. Bean soups provide around 10% of the recommended 4700mg per day.

In addition to being low in fat and containing no cholesterol, bean soup has small amounts of magnesium, phosphorus, copper, manganese, and zinc. Different recipes and bean varieties will alter the nutrients.

Health Benefits of Bean Soup

The unique nutritional makeup of beans offers several science-backed health benefits:

Supports heart health – Beans improve cholesterol levels, lower blood pressure, and reduce the risk of heart disease. Soluble fiber binds to cholesterol so more is excreted. Beans also contain cholesterol-lowering plant sterols.
Aids weight management – The protein and fiber create a filling effect that curbs appetite and cravings. Fiber also slows digestion, providing prolonged satiety. This can support weight loss and maintenance.
Regulates blood sugar – Despite containing carbs, beans have a low glycemic index. Fiber slows the breakdown of carbs, preventing blood sugar spikes. Beans are recommended for managing diabetes.
Boosts gut health – Both insoluble and soluble fiber feed healthy gut bacteria, supporting microbiome diversity and function. The resistant starch in beans also promotes gut health.
Builds strong bones – Phosphorus, magnesium, zinc, and calcium (in some varieties) all contribute to bone mineral density and strength, reducing the risk of osteoporosis.
Prevents anemia – The iron in beans helps prevent iron deficiency anemia which causes fatigue, weakness, dizziness, and headaches. Vitamin C in some recipes aids iron absorption.

The anti-inflammatory and antioxidant effects of beans likely contribute to these benefits as well.

Varieties to Use in Bean Soup Recipes

There are many types of beans that work well in soups:

Pinto beans – The most commonly used bean has an earthy flavor and creamy texture when cooked. Provides fiber, protein, folate, iron, magnesium and phosphorus.
Black beans – Their sweet, mushroom-like taste pairs well with Mexican spices. High in fiber, magnesium, iron, and antioxidants like anthocyanins.
Kidney beans – Large, kidney-shaped beans with a firm texture. Offers protein, iron, fiber, folate, potassium, and antioxidants.
Navy beans – These small white beans have a smooth, mild flavor. Excellent source of fiber, manganese, folate, copper, thiamin, iron, and phosphorus.
Garbanzo beans – Also called chickpeas, these have a unique nutty taste. High amounts of protein, fiber, folate, iron, and manganese.

Don’t limit yourself – try mixing multiple varieties of beans for more complex flavor and nutrition.

Tips for Making a Healthy Bean Soup

Use low sodium vegetable or chicken broth as the base
Add tomatoes, carrots, onions, celery, spinach for extra nutrients
Season with garlic, herbs, spices instead of salt for flavor
Top with avocado, plain Greek yogurt or EVOO for healthy fats
Look for low-sodium canned beans or prepare dried beans from scratch
Make a large batch and freeze individual portions for quick meals

Healthy Bean Soup Recipes

Here are some nutritious and delicious bean soup recipes to try:

Classic Minestrone Soup – Features kidney beans, garbanzo beans, tomato, veggies and pasta shells in a savory Italian tomato broth.

Southwest Chicken and Black Bean Soup – Chicken breast, black beans, corn, bell pepper, chili powder and cumin give this soup a Mexican flair.

White Bean and Kale Soup – Cannellini or great Northern beans pair with earthy kale and smoked paprika in this easy soup.

Red Lentil Curry Soup – Coconut milk, curry powder, ginger and spinach add Thai flavor to protein-rich red lentils.

Mediterranean Chickpea Soup – Garbanzo beans, tomatoes, baby spinach, orzo pasta and lemon create a bright Greek-inspired soup.

15 Bean Soup – A hearty mix of bean varieties builds a nutritious soup packed with fiber and antioxidants.

Mix up your routine and whip up a pot of bean soup. Nourishing, budget-friendly, and versatile, beans should be a regular part of your diet. One bowl of this fiber- and antioxidant-rich staple food provides a whole range of health benefits.

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How to Make Black Bean Soup

Step One: Pour the dried beans into a colander. Remove any stones, debris, or damaged beans and then rinse. Transfer the beans to a large mixing bowl or pot and cover generously with water. Let the beans soak 8-12 hours or up to overnight. Drain the soaking liquid and rinse before using.

Step Two: Heat a large heavy-bottomed pot or dutch oven over medium-high heat.

Step Three: Once the pot is hot, add the olive oil and then diced chorizo. Saute chorizo for 3-4 minutes until it begins to brown.

Step 4: Put the diced onion, carrot, celery, and peppers into the pot. Sauté for 5 to 6 minutes, until the onion turns clear.

Step Five: Next add smashed garlic cloves and sauté for another minute until fragrant.

Sixth: Put the black beans, tomatoes, bay leaf, spices, salt, pepper, and hot sauce in the pot. Stir them all together, and then add the chicken broth and lime juice.

Step Seven: Bring the beans to a boil and then reduce the heat to a medium-low simmer. Cover and simmer the beans for 2-3 hours or until the beans are tender. About every 30 minutes, stir the beans to make sure they don’t stick, and add more water or broth as needed.

Step Eight: Give the soup a taste and adjust the seasoning if needed. Serve with toppings and enjoy!

The Best Black Bean Soup

I really love this hearty and tasty black bean soup! My husband and I were reminded last year how important it is to eat enough fiber, and we found that beans were a great (and cheap!) way to get fiber, protein, and other nutrients.

That’s when I started trying out new ways to make beans a regular part of our diet. This black bean soup is one of the results of those experiments. It’s packed with veggies, protein, and it’s made with dried black beans which are incredibly budget friendly.

When I make this soup, I like to add chorizo, but you could easily make it without the meat if you’d rather. It’s hearty, fiber filled, and has such a delicious deep flavor that I know you will love.

Easy Three Bean Soup

FAQ

Can you eat bean soup every day?

Benefits of eating beans everyday. Beans are the original plant-based protein and there’s nothing impossible about them! They are rich in fiber, potassium, iron, and vitamins all which make them very healthy to consume.

Is bean soup healthy for weight loss?

Beans’ magical duo of protein and fiber has multiple benefits, including weight control. “Getting more of these nutrients in your diet promotes satiety and helps keep you fuller for longer periods,” says Yanni Papanikolaou, M.P.H., a nutrition researcher and president of Nutritional Strategies, Inc.

Are beans healthy for weight loss?

One study showed that a high-fiber, bean-rich diet was as effective as a low-carbohydrate diet for losing weight. Meal Prep Inspiration A veggie chili or a bean-based stew will fill you up without weighing you down, suggests Kennedy.