Recipe Professional

Category: Soup & Stew

  • Black Bean and Rice Soup

    Black Bean and Rice Soup

    Black Bean and Rice Soup can be made in the slow cooker or on the stove, and this tasty vegetarian soup has been a hit. The soup only has a small amount of rice, and the addition of lime and cilantro makes it extra tasty!

    PIN Black Bean and Rice Soup to try it later!

    Slow Cooker Black Bean and Rice Soup with Lime and Cilantro [KalynsKitchen.com]

    I first made this Black Bean and Rice Soup in the slow cooker, and this recipe was one of those intuitive ones that swirled around in my brain for a few days and then suddenly I found myself in the kitchen making it. This happened to me for years, but luckily when I started blogging I learned to write the recipes down!

    The soup was flavorful and delicious, with earthy beans, sour lime juice, and spicy cilantro all combined in a healthy soup without a drop of fat or gluten. I used chicken broth, but it could easily be vegetarian or vegan if you used vegetable stock.

    I’ve made this recipe so many times for parties when I wanted a vegetarian option and it’s always been a hit. And now there are also stovetop instructions if you prefer to make Black Bean and Rice Soup on the stove. I hope you will try it!

    What ingredients do you need for this recipe?

    (This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

    What if you’re not a cilantro fan?

    If you’re someone with the tastebuds that make cilantro not appealing, just use more thinly-sliced green onion in this soup instead of cilantro.

    Do you prefer to use dried beans instead of canned?

    If you prefer not to use canned beans, just cook dried black beans in the slow cooker or in the Instant Pot for this recipe. You can also follow package instructions and cook them on the stove. Two cans of beans is equal to 3.5 cups of cooked beans.

    How high in carbs is the Black Bean and Rice Soup?

    Soup with these ingredients can’t ever be extra low in carbs of course. But this tasty soup has only 21 net carbs per serving, with 10 grams of protein!

    Slow Cooker Black Bean and Rice Soup with Lime and Cilantro [KalynsKitchen.com]Slow Cooker Black Bean and Rice Soup with Lime and Cilantro [KalynsKitchen.com]

    How to Make Black Bean and Rice Soup:

    (This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

    1. In a 3.5 Quart Slow Cooker (affiliate link) or similar size, combine beans, tomatoes, chicken or vegetable stock, onions, garlic, cumin, oregano, Ancho chile powder, and Chipotle chile powder.
    2. Cook on low 6-8 hours (or on high 3-4 hours.)
    3. When beans and tomatoes are very well done (even starting to fall apart), it’s time to add the rice. You might be tempted to use more rice, but trust me, 1/4 cup will be perfect. 
    4. If you were cooking on low, turn the slow cooker to high.
    5. Cook on high for about 30 minutes, or until the rice is tender.
    6. Then stir in the fresh lime juice and chopped cilantro (or green onion) and cook about 5 minutes. 
    7. Serve the Black Bean and Rice Soup hot, with more lime and cilantro to add at the table.
    8. Check the complete recipe below to see the stovetop instructions.

    Make some low-carb bread to go with the soup:

    This soup would be amazing with any of these breads or muffins:

    Square image black bean and rice soup in bowl.Square image black bean and rice soup in bowl.

    Want tasty soups that are lower in carbs?

    Check out Amazing Low-Carb Soup Recipes to see some delicious soups that are low in carbs.

    Ingredients

    • two 15. oz. cans black beans with liquid
    • two 14.5 oz. cans petite diced tomatoes
    • 1 1/2 cups chicken broth (see notes)
    • 1/4 cup finely chopped onion
    • 1 tsp. minced garlic (or more)
    • 1 T ground cumin
    • 1 T dried oregano (preferably Mexican oregano)
    • 1 tsp. ground Ancho chile powder (see notes)
    • 1/4 tsp. ground Chipotle chile powder (see notes)
    • 1/4 cup white long-grain rice (see notes)
    • 1/4 cup fresh lime juice (see notes)
    • 1/2 cup chopped fresh cilantro (or more)
    • additional fresh limes to squeeze on at the table (optional)

    Instructions

    1. In small Crockpot, combine beans, tomatoes, chicken or vegetable stock, onion, garlic, cumin, oregano (affiliate link), Ancho chile powder and Chipotle chile powder.
    2. Cook on low for 6-8 hours (or 3-4 hours on high), until tomatoes are disintegrating and beans are starting to fall apart.
    3. When soup has reached the consistency you want, turn Crockpot to high if you were cooking on low. Add 1/4 cup rice and cook until rice (affiliate link) is done, about 30 minutes.
    4. Add fresh lime juice and cilantro and cook 5 minutes more.  Serve hot, with additional fresh lime pieces for each person to squeeze into soup and more cilantro if desired.

    Stovetop Directions:

    1. Increase the stock to 2 1/2 cups.  Combine beans, tomatoes, chicken or vegetable stock, onion, garlic, cumin, oregano (affiliate link), Ancho chile powder and Chipotle chile powder in a 3-4 quart saucepan and simmer on low for about 60 minutes (or until the tomatoes and beans are well done.)
    2. If the liquid has reduced quite a bit, add 1/2-1 cup water, then add the rice and simmer for 30 minutes more, or until rice is tender.
    3. Add fresh lime juice and cilantro and cook 5 minutes more.  Serve hot, with additional fresh lime pieces for each person to squeeze into soup and more cilantro if desired.

    Notes

    Use homemade chicken stock if you prefer. Use vegetable stock or broth to make this recipe vegetarian or vegan.

    If you don’t have ground Ancho chile (affiliate link), use any chile powder or mild ground chile you have on hand. If you don’t have ground Chipotle chile pepper (affiliate link) use any spicy ground chile you have on hand, or a dash of hot sauce.

    I use Uncle Ben’s Converted Rice (affiliate link) which is the lowest-glycemic type of white rice.

    I used my new favorite Crock-Pot 3.5 Quart Slow Cooker (affiliate link) for this recipe.  Any slow cooker that’s 3-4 quarts will work.

    Recipe created by Kalyn.

    Nutrition Information

    Yield

    6

    Serving Size

    1

    Amount Per Serving

    Calories 174Total Fat 1gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 1gCholesterol 1mgSodium 869mgCarbohydrates 33gFiber 12gSugar 4gProtein 10g

    Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

    Did you make this recipe?

    Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

    Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
    This Black Bean and Rice Soup with just a little rice is a perfect choice for Phase 2 or 3 of the original South Beach Diet. Use Uncle Ben’s Converted Rice (affiliate link) or brown rice to keep this South Beach friendly. Soup with beans and rice would be too high in carbs for a low-carb diet plan.

    Find More Recipes Like This One:
    Use Soup Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

    Historical Notes for This Recipe:
    Black Bean and Rice Soup was updated February 2013 with better photos and instructions. The recipe was last updated with more information in 2026.

    Pinterest image for Black Bean and Rice soup showing soup in bowls with limes and cilantro.

    We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.



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  • Lentil Soup with Ground Beef

    Lentil Soup with Ground Beef

    Lentil Soup with Ground Beef is a tasty soup that’s made with brown rice and it’s easy enough to make for a work-night dinner! If you prefer a lower-carb soup, make this soup with cauliflower rice or check out Instant Pot Hamburger Soup (with Cauliflower)  for a low-carb soup with similar flavors.

    PIN Lentil Soup with Ground Beef to try it later!

    Lentil Soup with Ground Beef in serving bowl.

    I first made this Lentil Soup with Ground Beef years ago on a day I was too sick to go the store, and I don’t think there’s anything that tastes as good or as comforting as soup when you’re not feeling great and it’s cold outside. Then on a day that was soup weather again, I made this soup, took some better photos, and enjoyed it that night for dinner.

    A lot of the good flavor in this lentil soup recipe comes from the homemade beef stock and homemade chicken stock I always try to have in the freezer, but even if you use canned beef broth and canned chicken broth this will still be delicious. Use the low salt version if you used canned broth, and don’t get in too much of a hurry and shorten the simmering time, because that’s another step that builds flavor.

    I did add some balsamic vinegar to the finished soup this time, and I loved the way it perked up the flavor so I’m updating the recipe to include that. And this soup uses the kind of ingredients many people always have in the pantry, so it might become one of your favorites.

    What ingredients do you need for this recipe?

    (This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

    What are lentils?

    Lentils (also called pulses in some parts of the world) are the dried seeds of the lentil plant, and they are a legume. They’re never eaten fresh but always dried after ripening. Here is more information about lentils, including examples of different types.

    What kind of lentils did I use in the Lentil Soup with Ground Beef?

    I used ordinary brown lentils (affiliate link) for this recipe, which are probably the most common kind. However in some soups I love to use red lentils that will dissolve more into the soup, and I think various types of lentils are pretty interchangeable in recipes.

    How to make a ground beef lentil soup that’s lower in carbs?

    You might be surprised if you check the nutritional information because this soup only has 11 net carbs per serving. But if a soup with both lentils and brown rice seems too high in carbs for you, just replace the brown rice with about 1 1/2 cups frozen cauliflower rice.

    More Lentil Soups To Try

    Lentil Soup with Ground Beef collage of recipe steps.Lentil Soup with Ground Beef collage of recipe steps.

    How to make Lentil Soup with Ground Beef:

    (This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

    1. If you buy lentils in bulk, they may need to be rinsed.
    2. Heat a small amount of olive oil and cook the ground beef until it’s nicely browned.
    3. Move ground beef to soup pot.
    4. Heat more olive oil and cook the onions and celery until they’re starting to soften.
    5. Then add the garlic, dried thyme, ground cumin, and dried parsley and saute a couple of minutes more.
    6. Add the vegetables to the soup pot with the ground beef and rinse out the frying pan with 2 cups water and add to the soup.
    7. Add beef stock or broth, chicken stock or broth, lentils, and chopped carrots and let the soup cook at a very low simmer for about 60 minutes, or until lentils are tender.
    8. When the lentils are tender, add a bit more water if needed and then add the rice (or cauliflower rice) and cook 30-40 minutes more, or until the rice is done.
    9. Season to taste with salt and fresh ground black pepper, stir in balsamic vinegar if desired, and serve hot.

    Make it a Carb-Conscious Meal:

    You could eat this soup with lentils and ground beef with any of these tasty breads or muffins:

     

    Weekend Food Prep:

    This recipe for lentil soup that has ground beef, lentils, carrots, and rice (or cauliflower rice) has been added to a category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

    Ingredients

    • 1 lb. ground beef
    • 2 tsp. olive oil (or more, depending on your pan)
    • 1/2 cup finely chopped onion
    • 1/2 cup finely chopped celery
    • 1 T minced garlic or garlic puree (or less if you don’t like garlic as much as I do)
    • 1 T dried parsley
    • 1 tsp. dried thyme
    • 1/2 tsp. ground cumin
    • 4 cups beef broth (see notes)
    • 2 cups chicken broth (see notes)
    • 2 cups water, plus more as needed
    • 2/3 cup brown lentils
    • 1/2 cup finely chopped carrots
    • 1/2 cup brown rice
    • salt and fresh ground black pepper to taste
    • 2 T balsamic vinegar (optional)

    Instructions

    1. Heat 1 tsp. olive oil in heavy frying pan, add ground beef and cook until meat is well browned, using a turner to break up into small pieces.
    2. Remove meat to heavy soup pot.
    3. Add another tsp. olive oil to frying pan and add onions and celery and cook 3-5 minutes, until vegetables are starting to soften.
    4. Add garlic, dried thyme, ground cumin, and dried parsley and saute 1-2 minutes more.
    5. Add vegetables to soup pot with meat, and rinse out frying pan with the 2 cups of water and add to soup pot.
    6. Add beef stock, chicken stock, lentils, and chopped carrots to pot and cook at a very low simmer about 60 minutes, or until lentils are quite soft.
    7. Taste soup and decide whether to add a small amount of water. (There should be quite a bit of liquid, and the broth should be flavorful but not too strong tasting. If there isn’t very much liquid or broth seems too strong add more water at this point.)
    8. Add brown rice and continue to simmer soup 30-40 more minutes, or until rice is done but still a bit chewy.
    9. Season to taste with salt and fresh ground black pepper (I did not add salt.)
    10. Stir in balsamic vinegar if desired.   Serve hot.

    Notes

    I would always use homemade beef stock and homemade chicken stock in soup if I have some, but canned broth will also be delicious.

    This soup freezes well. You may need to add more liquid when the soup is reheated, because some will be absorbed by the rice.

    Recipe created by Kalyn.

    Nutrition Information

    Yield

    6

    Serving Size

    1

    Amount Per Serving

    Calories 304Total Fat 16gSaturated Fat 5gTrans Fat 1gUnsaturated Fat 8gCholesterol 69mgSodium 1095mgCarbohydrates 14gFiber 3gSugar 3gProtein 26g

    Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

    Did you make this recipe?

    Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

    Square image of Lentil Soup with Ground Beef shown in soup bowl on decorative plate.Square image of Lentil Soup with Ground Beef shown in soup bowl on decorative plate.

    Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
    This soup doesn’t have that much lentils or brown rice so it only has 11 net carbs per serving, but use cauliflower rice if you prefer. If you’re a South Beach Dieter, be sure to use low fat ground beef, and the use of carrots and brown rice would make this Lentil Soup with Ground Beef limited to phase 2 or 3 of the original South Beach Diet.

    Find More Recipes Like This One:
    Use Soup Recipes to find more tasty recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

    Historical Notes for This Recipe:
    Lentil Soup with Ground Beef was originally posted in 2007! The recipe was updated in 2021 with the option to use cauliflower rice, and was last updated with more information in 2024.

    Pinterest image of Lentil Soup with Ground Beef

    We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.



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  • Easy Creamy Potato Soup Recipe

    Easy Creamy Potato Soup Recipe

    This homemade potato soup recipe makes the creamiest, most delicious soup. It’s easy, loaded with potatoes and veggies, and the broth is so creamy!

    The Best Creamy Potato Soup from Scratch

    This is my favorite potato soup because it is pure comfort food, but not so rich that you can’t enjoy it regularly. Joanne is a major fan of this soup! We like to make this all year around and it is ridiculously easy to whip up for a quick tasty dinner.

    I also love that you have two options for serving. You can keep it on the brothy side (like our photos) or blend it for a thick, creamy soup. If you love this here are two other favorites, see our sausage and potato soup or this potato and leek soup.

    Key Ingredients

    • Potatoes: You can use any potato in our recipe, but I highly recommend Yukon Gold potatoes. There’s no need to peel them, and when cooked, they are buttery and almost melt in your mouth.
    • Veggies: This is potato soup, but we love adding a few cups of extra veggies. Onions are a must, carrots add color and some sweetness, and chopped celery adds flavor and texture.
    • Garlic and rosemary: Make this the tastiest potato soup I’ve made. I’ve found some potato soup recipes too rich or lacking in flavor, but that’s not a problem with this easy potato soup. I love rosemary, garlic, and potato together.
    • Butter and flour: The combination of butter and flour thickens our soup. Unsalted butter or salted butter works just fine for this recipe. You will need to season with salt to taste. I’ve added tips for omitting the flour in the recipe below for gluten-free potato soup.
    • Stock or broth: For the best potato soup, use good-quality chicken stock from the store or homemade. When reaching for store-bought broth, we go for low sodium. We also look for a store-bought broth that’s darker in color (usually means more flavor), and since it usually has more of a backbone, we like to buy boxed bone broth (we use homemade bone broth sometimes, too).
    • Cream: We add a little cream to this soup. The chicken stock adds flavor, and the cream makes the broth creamy and more luxurious. You can also try half-and-half, sour cream, or plain yogurt.
    • Cheese: This is optional, but if you have some on hand, it adds a lovely richness to the soup. Use sharp cheddar for cheesy potato soup that rivals cheesy baked potatoes. We also love stirring in Gruyère or parmesan.

    Find the full recipe with measurements below.

    Creamy Potato Soup from Scratch

    How to Make the Best Potato Soup

    Tip 1: Cook veggies in flavored butter. We love to cook our vegetables with garlic and rosemary in butter. The kitchen will smell incredible and this adds so much flavor.

    Tip 2: Thicken with a little flour. So that our soup thickens nicely, you’ll stir in some flour and cook until toasty. The mixture of butter and flour helps thicken the soup. Then, it’s time to add the broth and potatoes and simmer until tender, which takes about 20 minutes.

    Tip 3: Finding the perfect blend. Finish by stirring in cream and some cheese if you plan to add it. You can serve the brothy soup or blend some to thicken it even more. I like to blend a portion of the soup (about 2 cups). Then, I add the blended mixture back into the soup.

    What to Serve with Potato Soup

    I love serving this potato soup with bread for dipping. A few favorites from the blog are this homemade focaccia bread, this roasted garlic bread, and our beer bread! Consider a light salad on the side to balance the soup’s richness. I love this strawberry balsamic salad or this easy chopped salad.

    As for topping potato soup, I love scattering over fresh herbs (especially chives), but you can add more cheese, cooked bacon, sour cream, or crispy fried shallots.

    Easy Homemade Potato Soup

    Easy Creamy Potato Soup

    • PREP
    • COOK
    • TOTAL

    We love this easy potato soup recipe with potatoes and veggies simmered in a creamy broth. For the best potato soup, use Yukon Gold potatoes. They have thin skins, so it is not necessary to peel them. They also become buttery and soft when cooked.

    Makes about 7 cups of soup or 4 to 6 servings

    Watch Us Make the Recipe

    You Will Need

    1 ½ pounds (680g) potatoes, peeled and chopped, 4 cups

    1 medium onion, chopped, 2 cups

    2 medium carrots, chopped, 1 cup

    2 stalks celery, chopped, 1 cup

    1 tablespoon minced garlic, 3 to 4 cloves

    3 tablespoons butter or olive oil

    1 teaspoon chopped fresh rosemary or 1/4 teaspoon dried

    1/4 teaspoon crushed red pepper flakes

    3 tablespoons all-purpose flour

    4 cups chicken stock or vegetable broth

    1 bay leaf

    Salt and fresh ground black pepper

    1/4 cup cream, half and half, sour cream, or plain yogurt

    1 cup (2 ounces) shredded cheese, optional

    For serving (optional): Chives or scallions, sour cream, crumbled cooked bacon, fried shallots, hot sauce

    Directions

      1Melt the butter over medium heat in a large, heavy-bottomed pot (like a Dutch oven). When the butter melts, stir in the onions, carrots, and celery. Cook, stirring occasionally, until they begin to soften, 5 to 6 minutes.

      2Stir in the garlic, rosemary, red pepper flakes, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper, and then cook, stirring everything around the pot, for 30 seconds.

      3Scatter the flour over the vegetables and cook, stirring, until it looks medium blonde in color, about 1 minute. It will smell toasty, like browned butter.

      4Slowly whisk in 2 cups of the stock, ensuring no lumps of flour remain. It will be thick.

      5Pour in the remaining stock and whisk until blended. Increase the heat to a boil, then reduce to a simmer.

      6Add the potatoes and bay leaf, then cook, partially covered, until the potatoes are fork-tender, about 20 minutes.

      7Turn the heat down to low, remove the bay leaf, and stir in the cream and cheese.

      8Taste for seasoning, then adjust with more salt and pepper as needed.

      9Serve with fresh herbs on top. For a thick and blended soup, use a potato masher to mash or an immersion blender to blend about half of the potatoes, and then stir back into the soup.

    Adam and Joanne’s Tips

    • Storing: Potato soup lasts stored in an airtight container in the fridge for up to 4 days. You can also freeze potato soup for up to 3 months. Thaw the soup overnight in the refrigerator before reheating. When you reheat potato soup, it might look a bit separated. Don’t worry. Just use a whisk to blend it back together.
    • Make it gluten-free: Do not use the flour and instead whisk a tablespoon of cornstarch into the cream (or use milk) and add it to the soup (the cornstarch acts as a thickener). Or leave out flour and the cornstarch and blend about half of the soup to thicken it.
    • Vegan potato soup: Use plant-based butter or olive oil, veggie broth, and skip the cream at the end.
    • The nutrition facts provided below are estimates.

    Nutrition Per Serving
    Serving Size
    About 1 cup
    /
    Calories
    224
    /
    Total Fat
    11.8g
    /
    Saturated Fat
    6.9g
    /
    Cholesterol
    30.7mg
    /
    Sodium
    302.2mg
    /
    Carbohydrate
    23.9g
    /
    Dietary Fiber
    3.6g
    /
    Total Sugars
    3.9g
    /
    Protein
    7.4g


    AUTHOR:

    Adam Gallagher

    Adam and Joanne of Inspired Taste

    We are Adam and Joanne Gallagher, the creators of Inspired Taste. Established in 2009, Inspired Taste grew from a childhood dream into one of the internet’s most trusted recipe sites with hundreds of reliable recipes, step-by-step videos, and expert tips.More About Us

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  • Slow Cooker Pasta e Fagioli Soup

    Slow Cooker Pasta e Fagioli Soup

    Slow Cooker Pasta e Fagioli Soup is so delicious and you can use any large slow cooker to make this tummy-warming soup! The Pasta e Fagioli Soup recipe is vegetarian, and it can easily be vegan if you skip the Parmesan cheese!

    PIN Slow Cooker Pasta e Fagioli Soup to try it later!

    Slow Cooker Pasta e Fagioli Soup shown in bowl with parsley and Parmesan in back.

    This Slow Cooker Pasta e Fagioli Soup tasted so great when I tried it out with my brother Rand on one of those chilly spring days that are so common in Utah. Pasta e Fagioli means simply “pasta and beans” and there are so many variations of this traditional Italian soup. If you have an Italian grandmother, this is the soup she probably made for you, or perhaps you’ve had it at an Italian restaurant. Either way, this soup is Italian comfort food at its best!

    And this is a meatless Pasta e Fagioli Soup recipe, and this is such a tasty idea for a plant-based meal! Hope you will try making Pasta e Fagioli Soup if you’ve had it in a restaurant and like the idea of making it in the slow cooker.

    What ingredients do you need for this recipe?

    (This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

    What slow cooker did I use for Pasta e Fagioli Soup?

    I made this soup in the Ninja Slow Cooker (affiliate link) that my wonderful blogging and real-life friend Lydia sent me as a housewarming present. However, I’m not trying to convince you that everyone needs a Ninja Cooker, any Five Quart Slow Cooker (affiliate link) will work for this recipe, and I’ll give instructions that make it clear how to make the dish either way.

    What if you don’t want meatless Pasta e Fagioli Soup?

    This vegetarian soup is loaded with flavor, but you can definitely add browned Italian Sausage to the slow cooker if you prefer Pasta e Fagioli Soup with meat!

    What beans did we use for Slow Cooker Pasta e Fagioli Soup?

    We used canned red beans for this meatless soup, but you can use any beans you prefer.

    How high in carbs is this Pasta e Fagioli Soup?

    This vegetarian soup has 37 net carbs per serving, with 14 grams of protein.

    Slow Cooker Vegetarian Pasta e Fagioli Soup found on KalynsKitchen.comSlow Cooker Vegetarian Pasta e Fagioli Soup found on KalynsKitchen.com

    How to Make Slow Cooker Pasta e Fagioli Soup:

    (This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

    1. Heat the olive oil and saute the onion (either in a pan on the stove or in the Ninja Cooker) until it’s starting to soften, about 4 minutes.
    2. Add the chopped celery and carrots to the onion and cook 3-4 minutes more.  Then add the minced garlic, Italian Herb Seasoning, Spike Seasoning, fennel, and red pepper flakes and cook about 1 minutes more. (Transfer to slow cooker if you’re doing this in a pan.)
    3. Rinse the canned red beans until no more foam appears.
    4. Add the beans, vegetable stock, and tomato sauce to the slow cooker and season the soup with a little salt and fresh ground black pepper and start to cook.
    5. If you really want to get the full Italian grandmother flavor, add a couple of Parmesan rinds to the soup when you start cooking it. (This is optional, or you can add more Parmesan to the finished soup if you don’t have a rind.)
    6. After the soup has cooked 3-4 hours on high (or 6-7 hours on low), add the whole wheat orzo (or brown rice) and cook about 40 minutes more.
    7. Stir in balsamic vinegar to finish the Pasta e Fagioli Soup and serve hot, with chopped parsley and freshly grated Parmesan to add at the table.

    Slow Cooker Vegetarian Pasta e Fagioli Soup found on KalynsKitchen.comSlow Cooker Vegetarian Pasta e Fagioli Soup found on KalynsKitchen.com

    Weekend Food Prep:

    This Slow Cooker Pasta e Fagioli Soup recipe has been added to a category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week!

    Ingredients

    • 2 T olive oil
    • 1 large onion, chopped
    • 1 cup sliced celery
    • 1/2 cup chopped carrots
    • 1 T minced garlic
    • 1 tsp. Italian Herb Blend (Use any brand of Italian seasoning that you have.)
    • 2 tsp. Spike Seasoning (Or substitute any type of all-purpose seasoning blend that you like.)
    • 1/2 tsp. ground fennel (probably optional, but it adds a lot of flavor.)
    • 1/2 tsp. red pepper flakes
    • two 15 oz. cans red beans, rinsed and drained
    • three 14 oz. cans vegetable broth (or use homemade vegetable stock, which would be fantastic in this)
    • 8 oz. can tomato sauce
    • salt and fresh ground black pepper to taste
    • several pieces Parmesan rind (optional, but does add wonderful flavor to the soup)
    • 1/2 cup 100% Whole Wheat Orzo Pasta (see notes)
    • 2 T good quality balsamic vinegar
    • freshly grated Parmesan cheese for serving
    • chopped fresh parsley for serving

    Instructions

    1. Heat olive oil (either in the Ninja Cooker or in a pan on the stove) and saute the onions until they start to soften, about 4 minutes.
    2. Add the celery and carrots and cook 3-4 minutes more, then add the minced garlic, Italian Herb Seasoning (affiliate link), Spike Seasoning (affiliate link), ground fennel, and red pepper flakes and cook about a minute more.  (Transfer to the slow cooker if you’re using a pan on the stove.)
    3. While the vegetables are cooking, put the beans in a colander placed in the sink and rinse well with cold water, until no more foam appears.
    4. When vegetables are done, add the drained beans, vegetable broth, tomato sauce, salt, and fresh ground black pepper to the slow cooker (along with the Parmesan rinds if you have some) and cook on high for 3-4 hours (or on low for 6-8 hours.)
    5. Add the orzo (or other small pasta shape, or brown rice for gluten-free) and cook about 40 minutes more.
    6. Remove Parmesan rinds and stir in the balsamic vinegar.
    7. Serve soup hot, with freshly grated Parmesan and chopped fresh parsley to add at the table.
    8. This Pasta e Fagioli Soup freezes well, and I’m glad I have some in the freezer for the next chilly spring day!

    Notes

    I’d use at least a Five Quart Slow Cooker (affiliate link) for this recipe, and a larger size would also work.

    You could substitute any type of small whole wheat pasta, or use  brown rice for gluten-free variation.

    This recipe was adapted from 50 Simple Soups for the Slow Cooker, although I spiced it up quite a bit.

    Nutrition Information

    Yield

    8

    Serving Size

    1

    Amount Per Serving

    Calories 281Total Fat 5gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 4gCholesterol 1mgSodium 1019mgCarbohydrates 47gFiber 10gSugar 4gProtein 14g

    Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

    Did you make this recipe?

    Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

    Square image for Slow Cooker Pasta e Fagioli Soup showing soup in bowl with Parmesan in back.Square image for Slow Cooker Pasta e Fagioli Soup showing soup in bowl with Parmesan in back.

    Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
    You could make the soup lower in carbs by using fewer carrots, beans, and pasta, but this can never be a low-carb soup since it includes both pasta and beans. The Slow Cooker Pasta e Fagioli Soup would be Phase 2 or 3 for the original South Beach Diet. If you substitute another pasta shape, it needs to be 100% whole wheat pasta for South Beach. 

    Find More Recipes Like This One:
    Use Soup Recipes to find more like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

    Historical Notes for this Recipe:
    This recipe for Slow Cooker Pasta e Fagioli Soup was posted in 2013. It was updated in 2021 with the option to add sausage, and was last updated with more information in 2026.

    Pinterest image of Slow Cooker Pasta e Fagioli Soup

    We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.



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  • Chicken and Chickpea Soup

    Chicken and Chickpea Soup

    Chicken and Chickpea Soup has oregano, Greek Seasoning, and Feta for a delicious slow cooker soup with Greek flavors. This recipe has a lot of chicken and not many chickpeas so it’s quite low in net carbs, but see tips for making a version that’s even lower in carbs.

    PIN Chicken and Chickpea Soup to try it later!

    Chicken Chickpea Soup in serving bowl with Feta and garnished with parsley

    Chicken and Chickpea Soup is a recipe I came up with years ago when I wanted something comforting and didn’t want to go to the store! The slow cooker soup starts with leftover cooked chicken, canned chickpeas, and canned tomatoes which simmer all day in the slow cooker with onions and Greek seasonings. Then you add another layer of Greek flavor to this tasty soup by sprinkling on some crumbled Feta at the table.

    I have Greek Oregano growing in my windowsill, and I used the fresh leaves in this soup, but if you don’t have access to fresh oregano, you could most definitely make this with dried oregano. Do splurge on a bit of fresh parsley if you can though. If you don’t have a crockpot, you can easily simmer the Chicken and Chickpea Soup slowly on the stove for a few hours. Enjoy!

    What ingredients do you need for this recipe?

    (This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

    • diced, cooked chicken
    • can of chickpeas (garbanzo beans)
    • onion
    • can of petite diced tomatoes with juice
    • chopped fresh oregano, or use a smaller amount of Dried Oregano (affiliate link)
    • Minced Garlic (affiliate link)
    • Greek Seasoning (affiliate link)
    • vegetable soup base 
    • canned chicken broth (affiliate link) or stock
    • chopped fresh parsley

    What gives Chicken and Chickpea Soup the Greek flavors?

    Chickpeas, tomatoes, garlic, oregano, and Greek Seasoning all add Greek flavors to this soup, and the sprinkle of Feta cheese added at the table finishes it off perfectly!

    More About Using Oregano in Greek Cuisine:

    Oregano is an important component of this soup, and it’s used frequently in Greek cuisine, often combined with garlic and lemon. (There are two types of oregano, Greek Oregano and Mexican Oregano. If you want to think of the flavor difference between the two types, think of Greek oregano as the predominant flavor in pizza sauce, while Mexican oregano is commonly used in chile powder.)

    Can you make Chicken and Chickpea Soup without Greek Seasoning?

    Greek Seasoning (affiliate link) contains salt, oregano, garlic, lemon peel, black pepper, and marjoram. I love this blend of spices and use it often, but if you don’t have Greek Seasoning, use a combination of whichever of those spices you have.

    How low in carbs is this soup with chicken and chickpeas?

    This soup with Greek flavors has 11 net carbs per serving and 22 grams of protein.

    How can you make this recipe even lower in carbs?

    There’s a lot of chicken in proportion to the amount of chickpeas in this soup, which reduces the carbs. Just use even more chicken/ and or fewer chickpeas if you want to make the recipe even lower in carbs.

    Chicken Chickpea Soup process shot collageChicken Chickpea Soup process shot collage

    How to make Chicken and Chickpea Soup:

    (This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

    1. You’ll need 4 cups of diced, cooked chicken.
    2. Drain the can of chickpeas into a colander and rinse well (until no more foam appears.)
    3. Dice up a small onion. I prefer small pieces in soup, but it’s a personal preference.
    4. Add the chicken, rinsed chickpeas, chopped onion, and can of tomatoes to the slow cooker.
    5. I used a 3.5 Quart Slow Cooker (affiliate link) for this recipe, but any size that’s close will work.
    6. If you have fresh oregano, finely chop enough to make about 2 tablespoons chopped oregano.
    7. If you’re substituting dried oregano, I’d only use about 2-3 teaspoons. (Oregano is a strong flavor, so use less if you’re not sure how much you like it.)
    8. Add the oregano to the slow cooker, along with the chicken stock, vegetable soup base, minced garlic, and Greek seasoning.
    9. Cook on low for 8-10 hours. (Food blogger boo-boo; I forgot to take a photo of the finished soup in the slow cooker.)
    10. Just before you’re ready to eat the soup, chop up some fresh parsley and crumble the Feta.
    11. Serve Chicken and Chickpea Soup hot, with parsley and Feta added at the table.

    Make it a Low-Carb Meal:

    If you wanted something low in carbs to serve with the Chicken and Chickpea Soup, it would be amazing with Olive Bread made with almond flour!

    Square image for Chicken and Chickpea Soup shown in two bowls, with Feta on the side.Square image for Chicken and Chickpea Soup shown in two bowls, with Feta on the side.

    Want more Slow Cooker Soups?

    You can use Slow Cooker Recipes to find other slow cooker soups on my website.

    Ingredients

    • 4 cups diced, cooked chicken
    • one 15 oz. can garbanzo beans
    • 1 onion, diced small
    • one 14.5 oz can petite diced tomatoes 
    • 2 T finely chopped fresh oregano (see notes)
    • 1 tsp. minced garlic 
    • 1 tsp. Greek Seasoning
    • 1 tsp. vegetable soup base (see notes)
    • 8 cups chicken broth, homemade or canned
    • 1/2 cup chopped fresh parsley

    Instructions

    1. Cut up enough chicken to make 4 cups of diced cooked chicken.
    2. Rinse chickpeas very well in colander, until no more foam appears.
    3. Chop the onion, and finely chop the oregano.
    4. Put all ingredients except parsley into crockpot, cover, and cook on low 8-10 hours.
    5. Just before you’re ready to serve the soup, finely chop the fresh parsley and crumble the Feta.
    6. Add half the parsley to the soup and cook a few more minutes.
    7. Serve hot, with additional chopped parsley and crumbled Feta to add at the table if desired.

    Notes

    I used my favorite Crock Pot 3.5 Quart Slow Cooker (affiliate link), but any size that’s close will work.

    I like Better than Bouillon Organic Vegetable Base (affiliate link)). I use homemade chicken stock, but chicken broth in a can is fine. If you don’t have fresh oregano, use 2-3 tsp. dried oregano.

    Greek Seasoning (affiliate link) contains salt, oregano, garlic, lemon peel, black pepper, and marjoram. If you don’t have Greek Seasoning, use a combination of whichever of those you have.

    Recipe created by Kalyn.

    Nutrition Information

    Yield

    8

    Serving Size

    1

    Amount Per Serving

    Calories 252Total Fat 11gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 6gCholesterol 68mgSodium 1360mgCarbohydrates 16gFiber 5gSugar 5gProtein 22g

    Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

    Did you make this recipe?

    Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

    Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
    This Chicken and Chickpea Soup is probably lower in carbs than you think, but you could make an even lower-carb variation of the soup by using fewer beans and/or more chicken. Everything about this soup is great for all phases of the original South Beach Diet and other low-glycemic eating plans.

    Find More Recipes Like This One:
    Use Slow Cooker Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

    Historical Notes for this Recipe:
    This recipe for a soup with chicken and chickpeas was first posted in 2006! It was updated with better photos in 2013, and was last updated with more information in 2025.

    Pinterest image of Chicken and Chickpea Soup

    We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.



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  • Turkey, Sweet Potato, and Black Bean Soup

    Turkey, Sweet Potato, and Black Bean Soup

    Turkey, Sweet Potato, and Black Bean Soup is a great use for leftover turkey, but you can also make this tasty soup with chicken. And I’ve adjusted this recipe to use more turkey and fewer beans and sweet potatoes for a lower-carb version.

    PIN Turkey, Sweet Potato, and Black Bean Soup to try it later!

    Turkey, Sweet Potato, and Black Bean Soup soup shown in bowl with spoon and toppings.

    This delicious and easy Turkey, Sweet Potato, and Black Bean Soup is a lovely way to use leftover leftover turkey, if you’re lucky enough to end up with some! And one of my favorite traditions for the day after Thanksgiving is taking the turkey carcass, putting it in a roasting pan with lots of water, onions, carrots, celery, and a bit of Penzeys Turkey Soup Base, and filling up the house with the smell of homemade Turkey Stock.

    And this soup recipe with turkey, black beans, and lime is one of my favorite soups to make with leftover turkey, and I’m indulging my love of sweet potatoes here as well. This recipe is pretty flexible, but don’t leave out the touch of fresh lime juice added at the very end. Lime and sweet potatoes are what make this soup so absolutely delicious!

    Soup with sweet potatoes and black beans is a splurge for people who are watching carbs, but I’ve updated this favorite soup to make it a bit lower in carbs. Here’s the printer-friendly recipe of the original version for anyone who was a fan!

    What ingredients do you need?

    (This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

    Can this Turkey Sweet Potato Soup recipe be made with chicken?

    Any soup recipe that uses leftover turkey can also be made with cooked diced chicken!

    What did I do to make the Turkey Sweet Potato Soup lower in carbs?

    I love this soup so much, but the original recipe was more of a carb splurge than I wanted these days with both beans and sweet potatoes. To make a lower-carb version of the soup, I just used fewer sweet potatoes and beans and more turkey. And I also added a little more turkey stock to make sure it’s still eight servings.

    Want Low-Carb Turkey Soups?

    Check out Low-Carb Turkey Soup Recipes to see the lowest-carb turkey soup recipes on my blog.

    Turkey, Sweet Potato, and Black Bean Soup process shots collageTurkey, Sweet Potato, and Black Bean Soup process shots collage

    How to make Turkey, Sweet Potato, and Black Bean Soup:

    (This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

    1. You can make the soup using chicken broth from a can, but I highly recommend making turkey stock if you have a turkey carcass. Here is how to make homemade Turkey Stock, and it will make your house smell great while it cooks.
    2. Start by cooking the onions and celery a few minutes in the bottom of the soup pot. 
    3. Then add diced sweet potatoes, spices, and turkey stock and simmer about 40 minutes. 
    4. Add black beans and liquid and simmer about 15 minutes more.
    5. Then add the diced turkey and green chiles and simmer another 15 minutes. 
    6. Stir in the lime juice, simmer a few minutes more, and serve hot. 
    7. This Turkey Sweet Potato Soup is good with cheese and sour cream to sprinkle on at the table if you like the sound of that!

    Square image for Turkey, Sweet Potato, and Black Bean Soup, shown in bowl on orange plate.Square image for Turkey, Sweet Potato, and Black Bean Soup, shown in bowl on orange plate.

    Weekend Food Prep:

    This recipe for Turkey, Sweet Potato, and Black Bean Soup has been added to a category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

    Ingredients

    • 1 cup diced onion
    • 1 cup diced celery
    • 1 T olive oil
    • 2 cups diced sweet potato, cut in pieces about 1/2 inch (see notes)
    • 2 tsp. dried oregano (see notes)
    • 2 tsp. ground cumin
    • 1 tsp. ground chile powder 
    • 1/2 tsp. dried sage
    • 6 cups turkey stock (see notes)
    • one 15 oz. can black beans
    • 4 cups diced leftover turkey (see notes)
    • 4 oz. can diced green chiles
    • 1/4 cup fresh squeezed lime juice (I used my fresh-frozen lime juice)
    • salt, fresh ground black pepper to taste

    Instructions

    1. Heat olive oil in heavy soup pot, add onions and celery and saute about 5 minutes.
    2. Add sweet potatoes, oregano, cumin, chile powder, sage, and turkey stock, lower heat to a simmer, and cook about 40 minutes, stirring a few times.
    3. Add black beans, rinsing out the can with a small amount of water and adding all bean liquid. Simmer soup 15 minutes more.
    4. Add diced turkey and green chiles and simmer about 15 minutes more.
    5. Stir in fresh lime juice, season with salt and pepper as desired, and cook 5 minutes more.
    6. Serve Turkey Sweet Potato Soup hot, with additional fresh lime to squeeze into soup if desired.

    Notes

    These are orange sweet potatoes, which are often called Yams or Sweet Yams in U.S. stores. I used Mexican oregano, but either kind will work.

    You can use chicken stock or broth for this soup if you don’t have turkey stock.

    I’d use 3-4 cups leftover turkey, depending on how thick you prefer the finished soup to be.

    This would be great with sour cream, chopped cilantro, or grated cheese, and you could even add crushed corn chips for family members who aren’t watching their carbs.

    Recipe created by Kalyn.

    Nutrition Information

    Yield

    8

    Serving Size

    1

    Amount Per Serving

    Calories 327Total Fat 9gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 6gCholesterol 79mgSodium 635mgCarbohydrates 31gFiber 6gSugar 9gProtein 29g

    Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

    Did you make this recipe?

    Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

    Turkey, Sweet Potato, and Black Bean Soup thumbnail image of finished soup in bowlTurkey, Sweet Potato, and Black Bean Soup thumbnail image of finished soup in bowl

    Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
    Sweet potatoes and black beans are both considered to be “good carbs” for the original South Beach Diet, meaning they are digested slowly. That means this Turkey, Sweet Potato, and Black Bean Soup would be suitable for phase 2 or 3 on South Beach. I’ve adjusted this recipe so it’s lower in carbs, but this soup still has some carbs so check the nutritional information if you’re following a stricter low-carb plan.

    Find More Recipes Like This One:
    Check out Soup Recipes for more tasty soups! Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

    Historical Notes for this Recipe:
    This recipe for Turkey Sweet Potato Soup was first posted in 2007! It was updated in 2021 with recipe tweaks to make it a lower-carb soup and last updated with more information in 2025.

    Pinterest image of Turkey, Sweet Potato, and Black Bean Soup

    We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.



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  • Seriously Good Chicken Tortilla Soup Recipe

    Seriously Good Chicken Tortilla Soup Recipe

    This is my all-time favorite chicken tortilla soup recipe. Tender chicken thighs, corn tortillas, and the perfect blend of spices make it unbelievably good.

    Homemade Chicken Tortilla Soup

    If you love a hearty, comforting soup, you’re going to love this. Our family has been making it for years, and it always gets rave reviews. Be sure to check out our serving suggestions. The toppings truly make chicken tortilla soup even better. I never skip a big handful of crispy homemade tortilla chips on top.

    The real secret is stirring chopped corn tortillas right into the soup. They break down as the broth simmers, adding body and a rich, warm corn flavor that genuinely makes this recipe one of my favorites!

    Key Ingredients

    • Chicken: Skin-on chicken thighs make the best chicken tortilla soup. If you prefer skinless thighs, chicken breasts, or cooked/rotisserie chicken, I share easy adjustments below.
    • Veggies: The soup starts with a flavorful mix of onion, celery, jalapeño, and garlic. Toward the end, you’ll add corn (fresh or frozen) and tomatoes for sweetness, color, and extra texture.
    • Spices: I love using ancho chili powder or homemade chili powder for this soup. We also add cumin and a bay leaf.
    • Corn Tortillas: These are essential for that classic tortilla soup flavor! You’ll roughly chop corn tortillas and stir them into the soup. As they simmer, they break down, adding flavor and thickening the broth slightly.
    • Broth: I prefer chicken stock, especially homemade chicken stock. But feel free to use your favorite store-bought brand or even vegetable broth.
    • The Extras: This soup is all about the toppings! Set out a variety of options and let everyone customize their bowls. Some of our family favorites include fresh cilantro, extra lime wedges, crumbled queso fresco or other cheeses, tortilla chips or strips, diced avocados, and a spoonful of guacamole.

    Find the full recipe with measurements below.

    How to Make Our Favorite Chicken Tortilla Soup

    Tip 1: Roast the chicken. For my chicken noodle soup, I simmer the chicken right in the pot, but for this soup, I love roasting skin-on chicken thighs in the oven. Once they’re cooked, shred the meat and stir it into the soup just before serving. Since the thighs are skin-on, I take one extra step: crisp the skin in a skillet and crumble it over the bowls. It adds incredible flavor and the perfect crispy topping.

    Before roasting the chicken in the oven, quickly brown the skin in the bottom of your soup pot. This adds color to the chicken, but also renders some chicken fat, which you can use for cooking the vegetables in the next step.

    Cooking chicken for tortilla soup

    Tip 2: Cook the veggies in the rendered fat. While the chicken roasts, start the soup base. Because we sear the chicken thighs in the pot first, you’re left with a layer of rich, flavorful chicken fat. Use it. Add the onion, celery, jalapeño, garlic, and spices to that fat, and cook until the onion is soft and sweet. This builds a richer, more savory flavor that makes the whole soup taste better.

    Cooking the veggies and spices in chicken fat.

    Tip 3: Simmer with chopped tortillas. Once the onions are soft, pour in the chicken stock and add the corn, a bay leaf, and a generous handful of chopped corn tortillas. Let the soup simmer for about 20 minutes, until the tortillas soften and break down into the broth. This is what gives this soup its signature flavor.

    Adding the chicken stock, tortillas, and corn.

    Tip 4: Finish the soup. Just before serving, stir in chopped tomatoes, the shredded roasted chicken, and a healthy squeeze of lime juice.

    Tip 5: Serve with your favorite toppings. This soup gets better with toppings. I always crisp the chicken skin in a skillet (instructions are below), then crumble it over my soup. It’s so delicious. Then, you can have fun with more toppings. Here are some ideas:

    More Soup Recipes

    Chicken Tortilla Soup

    Seriously Good Chicken Tortilla Soup

    • PREP
    • COOK
    • TOTAL

    We love this super flavorful tortilla soup! Skin-on chicken thighs are the secret to the most delicious soup. I highly recommend them, but if you are starting with skinless chicken, I have provided tips below! I love ancho chili powder (McCormick has one in most larger stores) or homemade chili powder for this.

    6 Servings

    You Will Need

    1 pound skin-on, bone-in chicken thighs (450g)

    2 teaspoons avocado oil or olive oil

    1 large onion, finely chopped

    5 stalks celery, finely chopped

    1 large jalapeño, finely chopped

    3 garlic cloves, minced, about 1 tablespoon

    1 ¾ teaspoons ancho chili powder, divided, try homemade chili powder

    1 ½ teaspoons ground cumin

    1 bay leaf

    1 ½ cups corn kernels, fresh or frozen

    4 (6-inch) corn tortillas, roughly chopped

    6 cups chicken stock (1.4L)

    1 pound tomatoes, cored and finely chopped, or 1 (14oz) can diced tomatoes

    Juice of half a lime

    Salt and fresh ground black pepper

    For serving: Cilantro, lime wedges, avocado, queso fresco, crispy tortilla strips (see tips)

    Directions

    • Prepare the Chicken

      • 1Preheat the oven to 400°F (204°C). Line a baking sheet with parchment paper. Note: If you do not have skin-on chicken, you do not need to preheat the oven. See our tips below the recipe for using skinless chicken.

      2Pat the chicken thighs dry with a paper towel. Then, season them on both sides with 1/2 teaspoon salt and 1/4 teaspoon ancho chili powder.

      3Heat the 2 teaspoons of oil in a large pot, like a Dutch oven, over medium heat. Add the chicken thighs, skin-side down, and cook, without moving them, until the skin is golden brown, about 12 minutes.

      4Wiggle the chicken thighs to release them from the pot. Place the thighs skin-side up on the prepared baking sheet. It’s okay if some skin sticks to the bottom of the pot. Scrape up the larger pieces and place them on top of the chicken thighs. Leave the smaller bits in the pot.

      5Roast the chicken thighs until cooked through, about 20 minutes. Transfer to a plate and allow to rest for 10 minutes. When they are cool enough to handle, remove the skin from the chicken and shred the meat. Either discard the skin or save it as a topping for the soup.

    • Make Tortilla Soup

      • 1You can make the tortilla soup while the chicken roasts in the oven. Remove all but one tablespoon of the chicken fat left in the pot from browning the chicken thighs, then add the onions, celery, jalapeño, garlic, 1 ½ teaspoons chili powder, and 1 ½ teaspoons cumin. Cook until the onions are soft, about 10 minutes.

      2Stir in the bay leaf, corn kernels, chopped tortillas, and chicken stock. Bring to a boil, lower the heat, season to taste with salt and pepper and simmer uncovered for 20 minutes.

      3Add the tomatoes and simmer uncovered for 10 minutes.

      4Stir in the shredded chicken and the lime juice.

      5If you plan to garnish the soup with crispy chicken skin, just before serving, turn the broiler to high. Then, broil the chicken skin saved from earlier until crisp, for about 1 minute. Watch it closely so that it does not burn. Cut into strips.

      6Divide the soup between bowls and top with your favorite tortilla soup toppings, such as crispy chicken skin, crispy tortilla strips, extra lime, cilantro, and crumbled cheese.

    Adam and Joanne’s Tips

    • Skin-on chicken thighs: Skin-on chicken adds rich flavor to the soup. First, you’ll render the fat from the skin directly in the soup pot, creating a flavorful base for cooking the onions and other vegetables. If you prefer not to use skin-on chicken, see the tip below.
    • Skinless chicken thighs or breasts: You can still make a delicious soup with skinless chicken thighs or breasts, although you might lose some of the richness that the skin/rendered fat provides. Skip the searing and roasting steps and add the raw, skinless chicken directly to the soup pot at the same time as the chicken stock. After simmering for 20 minutes, the chicken will be fully cooked. Remove it from the pot, let it cool slightly, and then shred it. Finally, stir the shredded chicken back into the soup just before serving. When cooking the onions and other veggies, use a little oil in the pot.
    • Using rotisserie chicken: Add 2 to 3 cups of shredded cooked chicken to the soup when you add the tomatoes.
    • Quick homemade tortilla strips: You can buy them or make them yourself. Place a paper towel in the microwave, then arrange thinly sliced corn tortillas in a single layer on top. Microwave for 45 seconds, then check and continue microwaving in 20-second intervals until crisp. Watch them closely to prevent burning. You can also use our homemade tortilla chips recipe as a guide for fried chips.
    • Storing: Refrigerate in an airtight container for 3 to 4 days. Or freeze for up to 3 months.
    • The nutrition facts provided below are estimates.

    Nutrition Per Serving
    Serving Size
    1 bowl (1/6 of the recipe)
    /
    Calories
    367
    /
    Total Fat
    18.4g
    /
    Saturated Fat
    4.7g
    /
    Cholesterol
    81.2mg
    /
    Sodium
    650.8mg
    /
    Carbohydrate
    29.9g
    /
    Dietary Fiber
    3.8g
    /
    Total Sugars
    9.7g
    /
    Protein
    22g


    AUTHOR:

    Adam Gallagher

    Adam and Joanne of Inspired Taste

    We are Adam and Joanne Gallagher, the creators of Inspired Taste. Established in 2009, Inspired Taste grew from a childhood dream into one of the internet’s most trusted recipe sites with hundreds of reliable recipes, step-by-step videos, and expert tips.More About Us

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  • Chickpea Tomato Soup

    Chickpea Tomato Soup

    This Chickpea Tomato Soup has spinach and basil, and this is a delicious meatless soup that’s also gluten-free. And if you don’t have fresh or frozen basil for this recipe, you can switch out the basil for basil pesto!

    PIN the tasty Chickpea Tomato Soup to try it later!

    Tomato Chickpea Soup in serving bowl with plate and spoon

    Chickpea Tomato Soup is one of the soups I make during the holidays for my annual soup party. But when it came time to stir in the basil this year, I didn’t have any of the frozen basil that usually lasts me through the winter. What I did have in my freezer was plenty of basil pesto, so I just stirred some of that into the soup instead. And this with pesto was such a hit that I’m going to add that option to the recipe along with the new photo you see above.

    Before I give you the recipe I’m going to confess that this is the first time I’ve soaked dried chickpeas and cooked them. Not that it’s shameful to use canned chickpeas, but the freshly cooked chickpeas were wonderful in this soup. Even better, the liquid the chickpeas were cooked in became the base of the soup, which made it extra flavorful.

    And if you like the flavors in this Chickpea Tomato Soup soup but don’t want the carbs from chickpeas, check out the Tomato Spinach Soup I made years later that’s also a delicious vegetarian soup that switches chickpeas for cauliflower rice! If you like these flavors I hope you’ll try one of these tasty soups.

    What ingredients do you need for this recipe?

    (This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

    • dried chickpeas or canned chickpeas
    • canned vegetable broth (affiliate link)
    • onion
    • garlic
    • Olive Oil (affiliate link)
    • tomatoes
    • spinach
    • basil (or basil pesto)
    • salt and black pepper

    Can you make Chickpea Tomato Soup with canned chickpeas?

    I loved the flavor I got when I soaked dried chickpeas and used them in this soup, and that’s also much less expensive. But if that’s just not happening at your house you can use two 15 oz. cans of chickpeas. The cooking time will be shorter.

    How low in carbs is the Chickpea Tomato Soup?

    Even with chickpeas, this tasty soup has only 12 net carbs per serving, and 5 grams of protein.

    How can you make this soup lower in carbs?

    If you’d like a version of this soup with tomatoes, chickpeas, and spinach that’s lower in carbs, just use fewer chickpeas and double the amount of spinach.

    What if you don’t have fresh basil?

    I’d definitely use my frozen basil for this soup with tomatoes and chickpeas if I had some of that, but you can also use purchased basil pesto if that’s what you have.

    Square image for Tomato Chickpea Soup shown in bowl on plate with spoon.Square image for Tomato Chickpea Soup shown in bowl on plate with spoon.

    Weekend Food Prep:

    This Chickpea Tomato Soup recipe has been added to a new category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week!

    Ingredients

    • 1 cup dried chickpeas (garbanzo beans), soaked at least 8 hours or overnight in cold water (see notes)
    • 6 cups vegetable broth (see notes)
    • 1 yellow onion, diced
    • 8 cloves garlic, diced very small
    • 1 T olive oil (or less, depending on your pan)
    • one 14.5 oz can diced tomatoes with liquid
    • 4 cups chopped baby spinach (measure before chopping)
    • 4 T chopped fresh basil (see notes)
    • salt and fresh ground black pepper to taste

    Instructions

    1. Soak chickpeas overnight or for at least 8 hours in cold water.
    2. Drain chickpeas and discard water, and pick out any loose skins that have come off.
    3. Put chickpeas in heavy soup pot with vegetable stock and  bring to a boil, then reduce heat and simmer until chickpeas are tender. This will depend on how fresh the dried chickpeas were, but for me it took about an hour.
    4. Use a spoon or stock skimmer to remove any foam that appears.
    5. When chickpeas are tender, heat olive oil in heavy frying pan, then saute onions about 5 minutes, until fairly soft.
    6. Add garlic and cook 2-3 minutes more.
    7. Add onions and garlic to soup pot with diced tomatoes.
    8. Let soup simmer on low heat about 30 minutes.
    9. Add chopped spinach to soup (adding a bit more water or stock if needed) and simmer 15-30 minutes more.
    10. I used my beloved Immersion Blender (affiliate link) at this point to slightly break up the ingredients. If you don’t have an immersion blender, you can put about 1/3 of the soup into a Food Processor (affiliate link) or blender and pulse a few times. You can skip this step completely too, if you’d like a chunkier soup.
    11. Stir in chopped basil (I used my frozen basil, can also use  basil pesto if you don’t have any basil) and cook 5 minutes.
    12. Season Chickpea Tomato Soup with salt and fresh ground black pepper to taste and serve hot.

    Notes

    You can use 4 cans vegetable broth for the soup. I used my frozen basil for the recipe but you can also use basil pesto if you don’t have any basil.

    You can make this soup with two 14 oz. cans of chickpeas if cooking the dried chickpeas is not going to work for you.

    This is wonderful topped with freshly grated Parmesan cheese, although I know most Parmesan is not vegetarian!

    Recipe created by Kalyn with inspiration from this Vegetarian Lentil Soup from The Sugar Solution Cookbook.

    Nutrition Information

    Yield

    6

    Serving Size

    1

    Amount Per Serving

    Calories 108Total Fat 3gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 3gCholesterol 0mgSodium 868mgCarbohydrates 16gFiber 4gSugar 5gProtein 5g

    Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

    Did you make this recipe?

    Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

    Square image of Tomato Chickpea Soup in bowl with plate and spoonSquare image of Tomato Chickpea Soup in bowl with plate and spoon

    Low-Carb Diet / /Low-Glycemic Diet / South Beach Diet Suggestions:
    Chickpea Tomato Soup is a bit high in carbs for low-carb diet plans, but you can make it lower in carbs by using fewer chickpeas and more of the other ingredients, especially spinach. Soup like this is a perfect main dish for any phase of the original South Beach Diet.

    Find More Recipes Like This One:
    Use Soup Recipes to find more recipes like this one. Use the Diet Type Index to find more recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

    Historical Notes for this Recipe:
    This soup recipe with chickpeas and tomatoes was posted in 2008, and I’ve made it many times for my annual soup party. It was updated with better photos in 2012 and was last updated with more information in 2026.

    Pinterest image of Chickpea Tomato Soup

    We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.



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  • Red Beans and Rice Soup

    Red Beans and Rice Soup

    Red Beans and Rice Soup is an easy slow cooker soup for everyone who loves the flavors in Red Beans and Rice! See tips in this post if you’d like to make an equally tasty version of this soup that’s lower in carbs.

    PIN Red Beans and Rice Soup to try it later!

    Red Beans and Rice Soup shown in serving bowl with rice and Green Tabasco Sauce

    This recipe for Red Beans and Rice Soup came from my fondness for Slow Cooker Red Beans and Rice! And that’s a recipe has quite a few fans. But what inspired me to make red beans and rice in soup form was Amylu Chicken Andouille Sausage at Costco!

    I loved the flavor of that sausage that’s extra low in carbs. And those flavors always remind me of New Orleans, and love the spicy flavors that city is famous for. When I shared this soup with my sister Pam she wasn’t sure if it would be too spicy for her family. But halfway through dinner she texted me and said it was a hit!

    If you’re cooking for kids you might use a bit less of the spicy Creole Seasoning though. And those who want more heat can add Green Tabasco Sauce at the table. If you’re a fan of the famous New Orleans dish that inspired this soup, I hope you give Red Beans and Rice Soup a try!

    What ingredients do you need?

    (This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

    What if you don’t have Andouille Sausage?

    I love the spicy chicken Andouille Sausage I used in this recipe, but if you don’t find that use any spicy Louisiana sausage you can find. Or you can make the soup with ham and add a bit more Creole Seasoning.

    How many carbs are in the Red Beans and Rice Soup?

    It’s obvious from the name that this isn’t a low-carb soup. This recipe has 39 net carbs per serving, with 38 grams of protein.

    How to make Red Beans and Rice soup lower in carbs:

    You can make a much lower carb version of Red Beans and Rice Soup by switching out the rice for frozen cauliflower rice. If you want to reduce the carbs even more, just use one can of beans and more sausage.

    Slow Cooker Red Beans and Rice Soup found on KalynsKitchen.comSlow Cooker Red Beans and Rice Soup found on KalynsKitchen.com

    How to Make Red Beans and Rice Soup:

    (This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

    1. Here’s the Amylu Chicken Andouille Sausage that inspired me to come up with this recipe!
    2. The sausage comes in packs of eight links, and they’re not too thick so I the whole pack (20 oz.) in the soup. If you’re buying the regular grocery store pack with 4 links, you can certainly use less.
    3. I taught school with a woman from Louisiana who taught me about Tony Chachere’s Creole Seasoning (affiliate link). If you don’t have this brand any Creole seasoning will work. 
    4. I was using the Ninja Slow Cooker (affiliate link), so I sauteed the onions, garlic, and spices right in the slow cooker, but you can definitely do this in a pan.
    5. I cut the sausage in half and then sliced it into half-moon pieces, but next time I might just go with round slices; take your pick!
    6. Put the onions, garlic, spices, cooked red beans, sliced sausage, chicken stock, Worcestershire sauce, Green Tabasco Sauce (affiliate link), and bay leave into the slow cooker.
    7. Cook on high for  about 4 hours or on low for 7-8 hours.
    8. While you cook the soup, cook enough rice to have 2 cups cooked rice and a little more for adding at the table. (I used my favorite Zojirushi Rice Cooker (affiliate link) to cook the rice, but you can cook it on the stove too.)
    9. If you’d like a lower-carb version of this tasty soup, just make it with cauliflower rice!
    10. Add the cooked rice or cauliflower rice and cook about 20-30 minutes more on high, adding a tiny bit more stock or water if you’d like a thinner soup.
    11. Serve Red Beans and Rice Soup hot, with additional rice and Green Tabasco Sauce to add at the table. 

    Slow Cooker Red Beans and Rice Soup found on KalynsKitchen.comSlow Cooker Red Beans and Rice Soup found on KalynsKitchen.com

    What else have I made with Amylu Chicken Andouille Sausage?

    If you like the spicy sausage used in this soup, check out my low-carb Chicken and Sausage Stew that you can make in the slow cooker or the Instant Pot.

    Weekend Food Prep:

    This recipe for soup with rice and red beans has been added to a category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week!

    Ingredients

    • 1 large onion, chopped small
    • 2 tsp. olive oil
    • 1 T finely minced garlic
    • 2 tsp. dried thyme
    • 1 tsp. dried oregano
    • 1 T Tony Chachere’s Creole Seasoning, more or less to taste.
    • two 15 oz. cans red beans (see notes)
    • 8 links Amylu Chicken Andouille Sausage (see notes)
    • 8 cups chicken broth (see notes)
    • 2 T Worcestershire sauce
    • 2 tsp. Green Tabasco Sauce (or more if you want a lot of heat)
    • 3 bay leaves
    • 2 cups cooked white rice, plus more for serving if desired. (see notes)

    Instructions

    1. Heat the oil in the bottom of the slow cooker (or in a pan if your slow cooker doesn’t brown), add the onion and saute until it’s starting to brown, about 5 minutes.
    2. Add the minced garlic, dried thyme, dried oregano and Tony Chachere’s Creole Seasoning (affiliate link) and saute about 2 minutes more.
    3. Transfer to slow cooker if you’re sauteeing on the stove.
    4. Drain canned beans into a colander placed in the sink and rinse with cold water until no more foam appears, then let drain.
    5. When most of the water has drained off, transfer to the slow cooker.
    6. Cut the sausage into slices or half-moon slices and add to the slow cooker.
    7. Add the homemade chicken stock , Worcestershire sauce, Green Tabasco Sauce (affiliate link) and bay leaves.
    8. Cook on high for about 4 hours or on low for 7-8 hours.
    9. While the soup cooks, cook the rice using a rice cooker or according to package directions.
    10. When the soup has cooked about 4 hours (for high) or 7-8 hours (for low), stir in 2 cups cooked white rice.
    11. Add a little more water or chicken stock if the soup seems too thick and cook on high for 20-30 minutes more.
    12. Serve the Red Beans and Rice soup hot, with additional cooked rice and Green Tabascco Sauce to add at the table if desired.

    Notes

    Use about 3 cups of cooked red beans if you’re not using canned beans. You can use frozen Cauliflower Rice in this soup if you want fewer carbs.

    Use any Andouille Sausage you prefer; I used 20 oz. of sausage.

    Use about 4 1/2 cans of chicken broth if you don’t have homemade chicken stock.

    I used the 6 quart Ninja Cooker (affiliate link) to make this, but any slow cooker that’s 4.5 quarts or larger will work.

    Recipe created by Kalyn and inspired by Amylu Chicken Andouille Sausage found at Costco! 

    Nutrition Information

    Yield

    8

    Serving Size

    1

    Amount Per Serving

    Calories 511Total Fat 18gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 11gCholesterol 92mgSodium 958mgCarbohydrates 47gFiber 8gSugar 5gProtein 38g

    Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

    Did you make this recipe?

    Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

    Red Beans and Rice Soup shown in bowl with spoon and Green Tabasco Sauce in back.Red Beans and Rice Soup shown in bowl with spoon and Green Tabasco Sauce in back.

    Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
    The use of rice and beans in this Red Beans and Rice Soup makes it too high in carbs for low-carb diets, and it’s limited to Phase 2 or 3 for the original South Beach Diet.  It’s also important to use lower fat chicken (or turkey) sausage if you’re making this for South Beach. You could make this with cauliflower rice for a lower-carb version, and I think it would be just as tasty! Or for even fewer carbs, make a version with only one can of beans, more sausage, and use frozen cauliflower rice.

    Find More Recipes Like This One:
    Use Slow Cooker Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

    Historical Notes for this Recipe:
    This soup recipe with red beans and rice ingredients was first posted in 2014. The recipe was last updated with more information in 2026.

    Pinterest image of Red Beans and Rice Soup

    We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.



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  • Butternut Squash Black Bean Soup

    Butternut Squash Black Bean Soup

    Butternut Squash Black Bean Soup is a spicy vegetarian soup that’s going to be a hit with all the butternut squash fans! And if you skip the optional sour cream this slightly-spicy recipe is vegan. 

    PIN the Butternut Squash Black Bean Soup to try it later!

    Butternut Squash Black Bean Soup shown in two bowls with cilantro and sour cream in back.

    I’m  a well-documented fan of butternut squash, so you it’s surprising I haven’t made more soups using my favorite winter squash. It’s partly because I love savory squash dishes, but I don’t really understand the appeal of those sweet butternut squash soups that many people like.

    No surprise then that this Butternut Squash Black Bean Soup is savory from ground cumin and slightly spicy from the Green Tabasco Sauce (affiliate link) that’s stirred in at the end.

    This soup would make a lovely Meatless Monday dinner, and if you’re cooking for a family I might sprinkle some crushed tortilla chips into the soup for the kids. I ate my soup with a generous dollop of sour cream, but if you skip the sour cream this meatless soup is vegan.

    What ingredients do you need for this recipe?

    (This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

    • butternut squash
    • salt and fresh ground black pepper
    • Olive Oil (affiliate link)
    • onion
    • celery
    • Minced Garlic (affiliate link)
    • vegetable stock or canned vegetable broth
    • ground cumin (affiliate link)
    • can of black beans
    • red bell pepper
    • cilantro
    • Green Tabasco Sauce (affiliate link) or other jalapeno hot sauce of your choice

    Don’t want cilantro in the Butternut Squash and Black Bean Soup?

    If you have those anti-cilantro tastebuds, I’d use thinly sliced green onion instead of cilantro in the Butternut Squash and Black Bean Soup.

    Want more ideas for butternut squash?

    Use My Favorite Winter Squash Recipes to see more of my butternut squash faves or check out Winter Squash Recipes to see all my recipes using all types of winter squash!

    Spicy Vegetarian Butternut Squash Soup with Black Beans, Red Bell Pepper, and Cilantro found on KalynsKitchen.comSpicy Vegetarian Butternut Squash Soup with Black Beans, Red Bell Pepper, and Cilantro found on KalynsKitchen.com

    Steps for making Butternut Squash Black Bean Soup:

    (This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

    1. Butternut squash can be a challenge to peel and cut up, but for this soup you just cut the squash in half, scrape out seeds, and roast the squash until it’s tender enough to scrape away from the skin. Let squash cool until you can scoop it out of the skin.
    2. Heat the olive oil and saute the onion and celery until soft; then add the minced garlic and cook 2-3 minutes more.
    3. Add two cups of the vegetable stock to the onion-celery mixture and simmer for 10 minutes.
    4. When the squash is cool, scrape the flesh away from the skin and mix it with the other 4 cups of broth and the ground cumin.  (This is a giant 8-cup measuring cup.)
    5. Add that mixture to the soup pot and simmer about 20 minutes more, then use an Immersion blender (affiliate link) or food processor to puree the soup. (Blogger error; I forgot to take a photo of the soup being pureed, but I used my immersion blender.)
    6. While the mixture simmers, rinse the black beans with cold water and let them drain.
    7. Also chop the cilantro and red bell pepper.
    8. Add the beans, red bell pepper, and cilantro to the pureed soup mixture and simmer about 15-20 minutes more.
    9. Stir in desired amount of Green Tabasco Sauce (affiliate link) and serve hot, with a dollop of low-fat sour cream or plain yogurt if desired.

    Square image for Butternut Squash and Black Bean Soup shown in two bowls.Square image for Butternut Squash and Black Bean Soup shown in two bowls.

    More Meatless Soups with Butternut Squash:

    Weekend Food Prep:

    This recipe has been added to a category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

    Ingredients

    • 1 large butternut squash (about 1.5 lbs.)
    • salt and fresh ground black pepper, for seasoning squash
    • 2 tsp. olive oil
    • 2 cups finely chopped onion
    • 2 cups finely chopped celery
    • 1 T minced garlic
    • 6 cups vegetable stock or canned vegetable broth (or slightly more, if you’d like a thinner soup)
    • 2 tsp. ground cumin (or more)
    • one 15 oz. can black beans
    • 1 medium red bell pepper, chopped small
    • 1/2 cup chopped cilantro, optional (plus more to garnish soup if desired)
    • 1 T Green Tabasco Sauce (or other jalapeno hot sauce of your choice)

    Instructions

    1. Preheat oven or toasted oven to 400F/200C.
    2. Using a large chef’s knife, cut butternut squash in half and use a sharp spoon to scoop out seeds.
    3. Place squash on a baking sheet and season with salt and fresh ground black pepper.
    4. Roast squash until it is soft enough to pierce easily with a fork, and starting to slightly brown, about 50-60 minutes.
    5. Let squash cool enough to handle.
    6. While squash is roasting, chop onion and celery and mince the garlic.  (I used fresh garlic chopped with my  favorite garlic chopper and then minced with a knife.)
    7. Heat olive oil in large non-stick soup pot and saute onions and celery until they’re soft, about 7 minutes.
    8. Add minced garlic and cook 2-3 minutes more.
    9. Add 2 cups of vegetable broth and simmer the mixture about 10 minutes.
    10. As soon as the squash has cooled enough to handle, scrape the flesh away with the skin and mix it with the other 4 cups of broth and the ground cumin.
    11. Add this mixture to the soup pot and simmer about 20 minutes; then use an Immersion blender (affiliate link), blender, or food processor to puree the soup.  (I used an immersion blender, which is by far the easiest way to do it; if you only have a blender or food processor, be very careful with the hot soup.)
    12. While the soup simmers, rinse the black beans well with cold water and let them drain in a colander.
    13. Chop the cilantro and red bell pepper.
    14. After you’re pureed the soup add the beans, red bell pepper, and cilantro and simmer about 15-20 minutes more, adding a little more vegetable stock if you’d like a thinner soup.
    15. Stir in the Green Tabasco Sauce (affiliate link) to taste and serve hot, garnished with sour cream or plain Greek yogurt if desired and tortilla chips if desired.

    Nutrition Information

    Yield

    6

    Serving Size

    1

    Amount Per Serving

    Calories 172Total Fat 3gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 2gCholesterol 0mgSodium 1330mgCarbohydrates 32gFiber 9gSugar 9gProtein 7g

    Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

    Did you make this recipe?

    Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

    Butternut Squash Black Bean Soup shown with two soup bowls on napkin.Butternut Squash Black Bean Soup shown with two soup bowls on napkin.

    Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
    Butternut Squash Black Beans Soup is a healthy soup for the original South Beach Diet, but the use of butternut squash makes it limited to phase 2 or 3, and of course do not serve with tortilla chips for South Beach. This soup is too high in carbs for most low-carb eating plans.

    Find More Recipes Like This One:
    Use Soup Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

    Historical Notes for this Recipe:
    This soup recipe with butternut squash and black beans was first posted in 2012. It was last updated with more information and better photos in 2023.

    Pinterest image of Butternut Squash Black Bean Soup

    We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.



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