2 of the best bean soups

Bean-based dishes are all the rage because of their versatility, taste and health properties. Try these two hearty soups tonight.

This sturdy winter soup has a delicious citrus overtone combined with the warm flavours of roasted spices. The lentils provide you with almost a day's requirement of folate as well as some vitamin B6. The lemon juice gives you vitamin C.

Preparation time: 5 minutes

Cooking time: 35 minutes

Serves 4

• 15 ml (1 tbsp) olive oil
• 3 cloves garlic, chopped coarsely
• 1 medium onion, chopped
• 325 ml (1 1⁄3 c) red lentils, rinsed and drained
• 1 L (4 c) chicken or vegetable broth
• 5 ml (1 tsp) ground coriander
• 3 ml (1⁄2 tsp) ground cumin
• Juice of 1 lemon
• 4 wafer-thin slices of lemon1. In large heavy pot over medium heat, cook garlic and onions in oil until brown, three to five minutes. Add lentils and cook, stirring, two minutes. Stir in broth. Simmer soup, covered, until lentils are almost soft, 15 to 20 minutes.
  2. In dry skillet set over high heat, toast coriander and cumin until aromatic, one to two minutes, then add to soup. Add lemon juice, lemon slices, and salt and pepper to taste, and simmer soup for five minutes before serving.

  Calories: 280, fat: 5 g, saturated fat: 1 g, sodium: 130 mg, carbohydrate: 41 g, protein: 18 g.

Black beans are high in folate and calcium; bell peppers and tomatoes are high in vitamin C. This soup is, therefore, as healthy as it is delicious.

Preparation time: 5 minutes

Cooking time: 7 minutes

Serves 4

• 1 diced green bell pepper
• 2 sliced scallions
• 3 cloves minced garlic
• 10 ml (2 tsp) oil
• 1 can (540 ml/19 oz) black beans, rinsed and drained
• 375 ml (1 1⁄2 c) chicken broth
• 5 ml (1 tsp) each ground coriander and cumin
• 30 ml (2 tbsp) reduced-fat sour cream
• 50 ml (1⁄4 c) diced tomato1. In pot, sauté bell pepper, scallions and garlic in oil until soft.
  2. Add black beans, chicken broth, coriander and cumin. Simmer five minutes.
  3. In blender or food processor, purée half the soup and return to pan; reheat soup. Top with sour cream and tomato.

  Calories: 180, fat: 5 g, saturated fat: 1 g, sodium: 460 mg, carbohydrate: 24 g, protein: 10 g.  

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