• Prep Time:
  • Cooking Time:
  • Serves: 4 Servings

Pantry Soup: Bean Soup with Carrot Salsa

  • Recipe Submitted by on

Category: Vegetables, Soups

 Ingredients List

  • 1 1/2 ts Vegetable oil
  • 1 Onion, chopped
  • 2 Garlic cloves, minced
  • 3/4 ts Ground cumin
  • 3/4 ts Ground coriander
  • 38 oz Canned white kidney beans
  • -drained and rinsed (2 cans)
  • 3 c Vegetable/chicken stock
  • 1 Carrot, grated
  • 4 ts Fresh coriander, chopped
  • -or parsley
  • 1 ts Lemon juice
  • Salt
  • Pepper


In pot, heat 1 ts oil over medium heat; cook onion and garlic for 3 minutes
or until softened. Add cumin and coriander; cook for 1 minute. Add beans
and stock; bring to boil. Reduce heat; simmer, covered, for 15 minutes.

Meanwhile, in bowl, form the carrot salsa by stirring together carrot,
fresh coriander. lemon juice and remaining oil. Set aside.

In food processor or blender, pure soup until smooth; if necessary, return
to saucepan and heat through. Season with salt and pepper to taste. Laddle
into bowls; top with carrot salsa

Per Serving: about 275 calories, 17 g protein, 4 g fat, 47 g carbohydrate
very high source fibre, good source iron

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