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Chilli Bean Soup Gi Jane Recipe

Looking for an easy Chilli Bean Soup GI Jane recipe? Learn how to make Chilli Bean Soup GI Jane using healthy ingredients.


Submitted by gi-jane

Makes 4 servings



A thick, hearty soup with lots of spice!

Recipe Ingredients for Chilli Bean Soup GI Jane

3 oz (6oz canned and drained) kidney beans
400 g chopped tomatoes
1 onion
1 clove garlic, crushed
2 teaspoons olive oil
2 stalks of celery, chopped
2 carrots, chopped
1 red pepper, chopped
1 teaspoon chili powder (or 2 teaspoons for a spicier soup)
1 teaspoon oregano
1 salt and pepper
2 pints chicken stock
4 tablespoons yoghurt

Recipe Directions for Chilli Bean Soup GI Jane

  1. Heat the olive oil in a large saucepan and add all the vegetables. Stir to combine, pop on the lid and allow to 'sweat' for about 10 minutes, stirring occasionally

  2. Add the chopped tomatoes, chili powder, oregano and chicken stock. Bring to the boil and simmer for about 25 minutes

  3. Remove from the heat and blend half of the soup with a hand-held blender... leaving plenty of chunks! Add more stock if it looks too thick

  4. Check the seasoning and serve with a tablespoon of plain yoghurt swirled in the top.

Categories

Soup

Nutrition Facts
Serving Size 480.9g
Amount Per Serving
Calories
167
Calories from Fat
34
% Daily Value*
Total Fat
3.8g
6%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Cholesterol
1mg
0%
Sodium
819mg
34%
Potassium
821mg
23%
Total Carbohydrates
27.1g
9%
Dietary Fiber
6.9g
28%
Sugars
8.9g
Protein
8.2g
Vitamin A 143% Vitamin C 94%
Calcium 10% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • High in dietary fiber
  • High in phosphorus
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • Very high in sodium
  • High in sugar
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