Hearty Southwest Bean Soup
Hearty Southwest Bean Soup is a robust, flavorful stew rooted in the culinary traditions of the American Southwest and Mexican border regions. It typically features a medley of beans (like pinto, black, and kidney beans), tomatoes, corn, and a blend of spices such as cumin and chili powder, often with optional additions like onions, garlic, and bell peppers. The dish is celebrated for its comforting, one-pot simplicity and is commonly enjoyed as a warming meal during cooler months.
🍽️ Nutrition at a glance
This soup is a nutritional powerhouse, being high in plant-based protein and exceptionally rich in dietary fiber, which supports digestive health. A typical serving provides a good balance of complex carbohydrates, essential minerals like iron and magnesium, and generally ranges from 250 to 350 calories, depending on specific ingredients and portion size.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 14 g |
| Carbs | 42 g |
| Fat | 4 g |
| Fiber | 12 g |
| Sugar | 6 g |
| Sodium | 580 mg |
| Iron | 3.2 mg |
| Magnesium | 75 mg |
| Potassium | 420 mg |
| Folate | 120 mcg |
| Vitamin C | 15 mg |
| Vitamin A | 90 mcg |
| Zinc | 2.1 mg |
| Phosphorus | 180 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this soup embodies the 'three sisters' agricultural tradition (beans, corn, and squash) of Indigenous peoples of the Americas, adapted with Southwestern spices. Nutritionally, the combination of beans and grains (if served with cornbread or rice) creates a complete protein, making it an excellent and satisfying meatless meal option.
