Are kidney beans good for you?

Yes! Kidney beans are low-fat and high in fiber, plant protein, and micronutrients. These beans have among the highest amounts of antioxidants . Kidney beans are high in iron, folate, potassium, and magnesium. Beans, including kidney beans, will help you to feel fuller without adding excessive calories, which aids in weight loss. The American Heart Association endorses beans as heart-healthy . So, not only is this red bean soup tasty, but it's healthy too.

Can I make this soup with canned kidney beans?

Yes, canned beans can work if you're in a time pinch. You'd need about four to five cans of canned kidney beans drained and rinsed. You could add all ingredients to a pot with half the water in the recipe. Bring to a boil, reduce heat, and cook uncovered for 7 to 10 minutes. Be careful not to overcook sweet potatoes so they don't get mushy.

Red Kidney Bean Soup

Name: Red Kidney Bean Soup
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Yield: 6
Cuisine: Caribbean
Ingredients: 2 cups kidney beans, dry; 5 cups water; 4 cloves garlic, roughly chopped; 2 cups chopped onion, yellow or white; 5 sprigs of fresh thyme; 2 green onions, whole or roughly chopped; 1/2 tsp ground allspice; 2 tsp scotch bonnet pepper sauce; 2 tsp fresh grated ginger root; 4 cups sweet potato, peeled and chopped; 1/2 to 1 cup unsweetened coconut milk (not the full-fat can, but the one in the tetra pack), OPTIONAL for coconut flavor

Description

This tasty, one-pot red kidney bean soup is the perfect healthy comfort food. Made in the Instant Pot, this red kidney bean recipe is gluten-free, soy-free, nut-free, oil-free, low-fat, grain-free, and vegan.

Ingredients

Units Scale

2 cups kidney beans, dry
5 cups water
4 cloves garlic, roughly chopped
2 cups chopped onion, yellow or white
5 sprigs of fresh thyme
2 green onions, whole or roughly chopped
1/2 tsp ground allspice
2 tsp scotch bonnet pepper sauce
2 tsp fresh grated ginger root
4 cups sweet potato, peeled and chopped
1/2 to 1 cup unsweetened coconut milk (not the full-fat can, but the one in the tetra pack), OPTIONAL for coconut flavor

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Instructions

Instant Pot Instructions

To the Instant Pot, add sorted and rinsed dry kidney beans and water. Add chopped onion, garlic, fresh thyme sprigs, green onion, scotch bonnet pepper sauce, fresh ginger, and ground allspice—everything EXCEPT for the sweet potato and coconut milk (if using).

Make sure the pressure valve is in the "Sealing" position. Set the Instant Pot to cook at high pressure for 30 minutes. When the timer goes off, allow for natural release, about 10 minutes.

While beans are cooking, peel and chop sweet potato into 1-inch cubes. Set aside.

When the beans are done, remove the lid and add chopped sweet potato. Put the lid back on, and position the valve to "Sealing." Manually set the Instant Pot to LOW pressure for 1 (one) minute. When the Instant Pot timer goes off, quick release the pressure (be careful to step back so the steam doesn't spray in your face). After pressure is released, remove the lid, add coconut milk (if using), and give it a stir.

Salt to taste and enjoy this delicious kidney bean soup! See Pro Tip for ways to pair this soup to elevate the nutrient density of this already healthy meal.

This red bean soup keeps well in a covered container in the refrigerator for up to four days. It's a great meal prep soup because you can portion it out and freeze it for up to four months.

Stovetop Instructions

If you don't have an Instant Pot, you can make this soup on the stovetop. You'll need to start by sorting and soaking the dry kidney beans in water overnight or for at least 8 hours.

Drain and rinse the beans.

Add the beans to a large pot with fresh water. Add another 1/2 cup of water to what the recipe calls for to allow for evaporation. Bring to a boil uncovered, then reduce heat and add chopped onion, garlic, fresh thyme sprigs, green onion, scotch bonnet pepper sauce, fresh ginger, and ground allspice—everything EXCEPT for the sweet potato and coconut milk (if using). Cover the pot with a lid and cook at medium-low for 45 to 60 minutes. If beans start to boil over, reduce the heat and adjust the lid to allow for some steam to escape.

When beans are done, add chopped sweet potato and continue cooking for another 5 to 8 minutes. Sweet potatoes should still be slightly firm but not crunchy.

If using, add coconut milk and give it a stir. Salt to taste and enjoy!

Pro tip for food pairings

To level up the nutrient density of this already-winning kidney bean recipe, pair this soup with a Rainbow Salad, or Sauteed Kale and Mushrooms. Alternatively, add finely chopped kale or collard greens at the very end. Allow hearty greens to wilt to a bright green color. Then salt to taste and enjoy!

Notes

EQUIPMENT / SUPPLIES

Knife
Cutting board
Measuring cup
Measuring spoons
Instant Pot
Microplane grater (for ginger root)

Prep Time: 10 minutes
Cook Time: 45 minutes
Category: Soup
Method: Instant Pot & Stovetop
Cuisine: Caribbean