Tohono O'Odham White And Red Bean Soup
A hearty traditional dish featuring red beans and wheat, with earthy flavors from cholla cactus buds and onions, perfect for comforting, nutritious meals.
Ingredients
Instructions
- Boil the red beans, wheat, celery, and chopped onion together until the beans and wheat are tender.
Tips & Substitutions
For a heartier soup, consider adding diced carrots or potatoes. If you prefer a spicier kick, add diced jalapeños or a pinch of cayenne pepper. You can substitute red beans with black beans or navy beans if needed. If you don't have dried wheat, you can use barley or quinoa for a different texture. Remember to soak the beans overnight for quicker cooking.
Serving Suggestions
Serve the soup hot, garnished with fresh cilantro or a squeeze of lime for added flavor. It pairs beautifully with Fantastic Green Beans and crusty bread for a complete meal. Consider serving it alongside a fresh salad or as a starter before a main dish. This soup is also great for meal prep, making it perfect for busy weeknights.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm the soup on the stovetop over low heat, adding a splash of water or broth if it thickens too much. For longer storage, freeze portions in freezer-safe containers for up to 3 months.
Nutrition & Diet Analysis (per serving)
Each serving of Tohono O'Odham White And Red Bean Soup contains roughly 167 calories, with 7g protein, 26g carbohydrates, and 4g fat. It is an excellent source of dietary fiber (26% of the Daily Value), and a good source of protein and iron. Note that it is relatively high in sodium, at 2196mg per serving (95% 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 canned beans instead of dried?
Yes, you can use canned red beans to save time. Just rinse and drain them before adding to the soup. However, reduce the cooking time, adding them in the last 10 minutes to heat through without overcooking.
What can I add for extra flavor?
To enhance the flavor of the soup, consider adding spices like cumin or smoked paprika. Fresh herbs like thyme or bay leaves can also deepen the taste. A splash of apple cider vinegar at the end can brighten the flavors.
Is this soup vegan?
Yes, this Tohono O'Odham White and Red Bean Soup is vegan! It contains no animal products and is perfect for anyone looking for vegan recipes. Feel free to add plant-based toppings like avocado or nutritional yeast for extra richness.
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).