Bean Soup

Bean soup is a hearty, comforting dish made by simmering various types of beans—such as kidney, black, pinto, or navy beans—with aromatic vegetables like onions, carrots, and celery, and often seasoned with herbs and spices. It is a staple in many cuisines worldwide, from American chili-style bean soups to European bean stews and Latin American frijoles.

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🍽️ Nutrition at a glance

Bean soup is generally high in plant-based protein and dietary fiber, making it a filling, nutrient-dense meal, while being relatively low in fat if prepared without added meats or heavy oils. A typical serving (about 1.5 cups) provides around 200-300 calories, along with essential minerals like iron, magnesium, and potassium.

Nutrition breakdown

Calories	180 kcal
Protein	12 g
Carbs	30 g
Fat	2 g
Fiber	10 g
Sugar	4 g
Sodium	450 mg
Potassium	600 mg
Iron	3 mg
Magnesium	60 mg
Folate	120 mcg
Vitamin B1 (Thiamine)	0.3 mg
Phosphorus	150 mg
Zinc	1.5 mg
Manganese	0.8 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, bean soup has been a symbol of sustenance and frugality across many societies, often associated with peasant or working-class diets due to its affordability and nutritional completeness. Nutritionally, the combination of beans and grains (like rice or bread) creates a complete protein, which is a key principle in many traditional plant-based diets.