Fat-Free Texas Bean Soup
A hearty, flavorful fat-free bean soup featuring kidney beans, corn, tomatoes, and spices. Perfect for a comforting, healthy meal suitable for any occasion.
Ingredients
- 2 (15 oz.) cans red kidney beans, rinsed and drained ⓘ
- 3 cups water ⓘ
- 1 (15 oz.) can corn ⓘ
- 1 (14 oz.) can stewed tomatoes (undrained) ⓘ
- 2 medium carrots, sliced ⓘ
- 1 large onion, chopped ⓘ
- 1 (4 oz.) can diced green chili peppers (undrained) ⓘ
- 1 1/2 teaspoons garlic powder ⓘ
- 1 1/2 teaspoons chili powder
- 1/2 cup rice or barley (optional) ⓘ
Instructions
- Mix all ingredients in a 5-quart crock-pot.
- Cover and cook for 10 to 12 hours on low heat or 4 to 5 hours on high heat.
- Add water from time to time if necessary.
- Alternatively, cook in the oven at 250°F with cover.
Tips & Substitutions
For added depth of flavor, consider sautéing the onions and carrots before adding them to the crock-pot. You can also substitute black beans or pinto beans for the kidney beans if preferred. If you want to spice it up, add some cayenne pepper or hot sauce. For a heartier option, use quinoa instead of rice or barley.
Serving Suggestions
Serve this hearty soup with a side of crusty bread or a fresh salad for a complete meal. It pairs beautifully with Quick Pickled Vegetables for a refreshing contrast. For a more filling dish, consider adding a dollop of sour cream or avocado on top, and garnish with fresh cilantro.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 5 days. To reheat, warm the soup on the stovetop over medium heat, adding a splash of water if it thickens too much. You can also reheat in the microwave, stirring occasionally, until heated through.
Nutrition & Diet Analysis (per serving)
Each serving of Fat-Free Texas Bean Soup contains roughly 995 calories, with 31g protein, 268g carbohydrates, and 19g fat. It is an excellent source of dietary fiber (669% of the Daily Value), vitamin C (197% of the Daily Value), and vitamin A (159% of the Daily Value). Note that it is relatively high in sodium, at 1072mg per serving (47% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use dried beans instead of canned?
Yes, you can use dried beans! Just soak them overnight and cook them separately until tender before adding them to the soup. Adjust the cooking time accordingly, as dried beans will require more time to become soft.
Is this soup suitable for freezing?
Absolutely! This soup freezes well. Allow it to cool completely before transferring it to freezer-safe containers. It can be stored for up to 3 months. Thaw in the fridge overnight before reheating.
Can I add meat to this recipe?
Certainly! If you prefer a meatier soup, you can add cooked ground turkey or chicken. Just stir it in during the last hour of cooking to heat through, or brown it separately and mix it in before serving.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).