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Tag: 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!

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.

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.
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

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.

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.)

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.

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.)

Add the orzo (or other small pasta shape, or brown rice for gluten-free) and cook about 40 minutes more.

Remove Parmesan rinds and stir in the balsamic vinegar.

Serve soup hot, with freshly grated Parmesan and chopped fresh parsley to add at the table.

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!
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.
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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April 2, 2026
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 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.

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!

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

Cut up enough chicken to make 4 cups of diced cooked chicken.

Rinse chickpeas very well in colander, until no more foam appears.

Chop the onion, and finely chop the oregano.

Put all ingredients except parsley into crockpot, cover, and cook on low 8-10 hours.

Just before you’re ready to serve the soup, finely chop the fresh parsley and crumble the Feta.

Add half the parsley to the soup and cook a few more minutes.

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.
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.

Source link
April 1, 2026
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!

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.

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!
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

Heat olive oil in heavy soup pot, add onions and celery and saute about 5 minutes.

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.

Add black beans, rinsing out the can with a small amount of water and adding all bean liquid. Simmer soup 15 minutes more.

Add diced turkey and green chiles and simmer about 15 minutes more.

Stir in fresh lime juice, season with salt and pepper as desired, and cook 5 minutes more.

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!
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.
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.

Source link
March 31, 2026
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.

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.

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.

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.

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
Seriously Good Chicken Tortilla Soup

PREP
15 mins

COOK
50 mins

TOTAL
1 hr 5 mins

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
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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March 30, 2026
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!

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.

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

Soak chickpeas overnight or for at least 8 hours in cold water.

Drain chickpeas and discard water, and pick out any loose skins that have come off.

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.

Use a spoon or stock skimmer to remove any foam that appears.

When chickpeas are tender, heat olive oil in heavy frying pan, then saute onions about 5 minutes, until fairly soft.

Add garlic and cook 2-3 minutes more.

Add onions and garlic to soup pot with diced tomatoes.

Let soup simmer on low heat about 30 minutes.

Add chopped spinach to soup (adding a bit more water or stock if needed) and simmer 15-30 minutes more.

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.

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.

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!
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.
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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March 30, 2026
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!

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.

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.
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

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.

Add the minced garlic, dried thyme, dried oregano and Tony Chachere’s Creole Seasoning (affiliate link) and saute about 2 minutes more.

Transfer to slow cooker if you’re sauteeing on the stove.

Drain canned beans into a colander placed in the sink and rinse with cold water until no more foam appears, then let drain.

When most of the water has drained off, transfer to the slow cooker.

Cut the sausage into slices or half-moon slices and add to the slow cooker.

Add the homemade chicken stock , Worcestershire sauce, Green Tabasco Sauce (affiliate link) and bay leaves.

Cook on high for about 4 hours or on low for 7-8 hours.

While the soup cooks, cook the rice using a rice cooker or according to package directions.

When the soup has cooked about 4 hours (for high) or 7-8 hours (for low), stir in 2 cups cooked white rice.

Add a little more water or chicken stock if the soup seems too thick and cook on high for 20-30 minutes more.

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!
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.
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.

Source link
March 29, 2026
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!

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!

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.
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

Preheat oven or toasted oven to 400F/200C.

Using a large chef’s knife, cut butternut squash in half and use a sharp spoon to scoop out seeds.

Place squash on a baking sheet and season with salt and fresh ground black pepper.

Roast squash until it is soft enough to pierce easily with a fork, and starting to slightly brown, about 50-60 minutes.

Let squash cool enough to handle.

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.)

Heat olive oil in large non-stick soup pot and saute onions and celery until they’re soft, about 7 minutes.

Add minced garlic and cook 2-3 minutes more.

Add 2 cups of vegetable broth and simmer the mixture about 10 minutes.

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.

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.)

While the soup simmers, rinse the black beans well with cold water and let them drain in a colander.

Chop the cilantro and red bell pepper.

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.

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!
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.
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.

Source link
March 28, 2026
Lemon Turmeric Lentil Soup Recipe
This is the best lentil soup recipe I’ve ever made. This is my go-to soup whenever I need delicious healthy comfort food.

I make this lentil soup recipe all year round. It’s so good! I love the combination of spices and lemon in this simple soup. It’s so comforting and honestly makes me feel so good!

I don’t blend my soup like other lentil soup recipes, and I love the brothy texture of whole lentils and veggies. If you prefer blended soups, feel free to blend this one. It will be super creamy. For more about lentils, see my guide to cooking lentils. Or, for another hearty soup, try our easy split pea soup!

Key Ingredients
- Lentils: I use brown or French lentils (a type of green lentil) for this soup. They cook up soft and tender, and they’re packed with fiber, B vitamins, iron, and protein, while being low in fat. We love lentils so much, we wrote an entire article about how to cook lentils.
- Garlic, onion, and carrots: These aromatics add delicious flavor, texture, and color to our soup.
- Ground cumin, coriander, and turmeric: These spices bring warmth, earthiness, and a vibrant golden hue. If you don’t have them on hand, some readers have substituted curry powder, which creates a different but delicious flavor profile.
- Broth: For a vegetarian/vegan soup, use vegetable broth. Otherwise, chicken broth works beautifully.
- Greens: A handful of kale or spinach adds more nutrients, flavor, and color to the soup.
- Lemon: Fresh lemon juice lifts all the flavors in the soup. I also like adding a few lemon slices to each bowl when serving.
- Fresh herbs: While optional, fresh dill or parsley adds flavor to the soup.
Find the full recipe with measurements below.

How to Make the Best Lentil Soup

Tip 1: Toast your spices. Like many of the soup recipes on Inspired Taste, this lentil soup recipe is incredibly simple. In a large pot or Dutch oven, cook onions and carrots until they soften and smell sweet. Next, toss in garlic, cumin, coriander, and turmeric and cook them briefly for about 30 seconds. This short cooking time allows the flavors to bloom and intensify.

Tip 2: Rinse your lentils. Before adding them to the pot, always rinse the lentils under running water. Then, give them a quick check to remove any stray beans, rocks, or grains that may have snuck in during packaging.

Tip 3: Simmer partially covered. Once the lentils are rinsed, add them to the pot along with the broth. Then, bring everything to a simmer and cook, partially covered, until the lentils are soft. This usually takes about 30 to 40 minutes.

Tip 4: Finish with greens. Taste the soup a few minutes before serving and adjust the seasoning as needed. Then, stir in some greens and let them wilt slightly.

Tip 5: Serve with lemon slices and herbs. We love to serve the soup with a generous squeeze of fresh lemon juice and a handful of herbs. Add a few lemon slices to each bowl for a little lemony flavor. This is totally optional, but it’s pretty and adds even more lemony flavor.

What to Serve with Lentil Soup

Lentil soup is already a hearty and flavorful meal, but you can add a side to round out the meal. I love serving this soup next to a slice of crusty bread, flatbread, or homemade focaccia. Garlic bread would be delicious, too.

Serve this soup next to a light salad with your favorite dressing. I love this carrot ginger dressing or this green goddess dressing. This lemony arugula salad would be really good, too.

More Soup Recipes
Lemon Turmeric Lentil Soup

PREP
10 mins

COOK
50 mins

TOTAL
1 hr

This is our favorite lentil soup recipe. I make it whenever we need some healthy comfort food. It’s savory, satisfying, and utterly delicious. I like fresh lemon in this soup and serve it with slices of lemon. You don’t eat the lemon slices. They are there for more flavor and show lemon has been added to the soup.

6 to 8 servings

Watch Us Make the Recipe

You Will Need

2 cups (340g) brown or green lentils, picked and rinsed

2 tablespoons olive oil

2 cups finely chopped onion (1 medium onion)

1 ½ cups chopped carrot (2 large carrots)

2 teaspoons minced garlic (3 cloves)

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1/2 teaspoon ground turmeric

1/2 teaspoon fresh ground black pepper

8 cups chicken broth or vegetable broth

2 heaping cups shredded kale or spinach

1 to 2 lemons

1/4 cup chopped fresh herbs like parsley or dill, optional

Fine sea salt, to taste

Directions

1Heat the oil in a large pot (like a Dutch oven) over medium heat. Add the onions, carrot, and 1/4 teaspoon of salt and cook, stirring occasionally, until they are soft and starting to smell sweet, about 5 to 7 minutes.

2Stir in the garlic, cumin, coriander, black pepper, and turmeric, and cook for 30 seconds.

3Stir in the lentils and broth. Increase the heat to high and bring just to a boil. Taste, then adjust with salt (we add between 1/2 and 1 teaspoon depending on how well-seasoned the broth is).

4Reduce the heat to a simmer and cook, partially covered, until the lentils are tender, 35 to 40 minutes.

5Uncover the pot, stir in the kale or spinach, and cook, uncovered, another 5 minutes.

6Take the soup off the heat and stir in the juice of half a lemon and the fresh herbs. Taste the soup and season with additional salt and/or lemon juice. (I like quite a bit of lemon.)

7Serve, or if you prefer the soup blended, use an immersion blender to blend until you achieve your desired consistency. For even more lemon flavor, serve with a few lemon slices.

Adam and Joanne’s Tips

Storing: Lentil soup can be stored in an airtight container in the fridge for up to four days. (I actually think it gets better over time.) You might find that the lentils absorb some of the extra liquid as it sits in the fridge. To bring it back to a soup-like consistency, simply add a splash of water or broth before reheating.

Freezing tips: You can also freeze the soup. It should keep for several months. Defrost in the fridge overnight and reheat before serving.

For some extra flavor, cook bulk sausage or ham with the onions and carrots.

The nutrition facts provided below are estimates. Sodium will vary depending on the broth used.

Nutrition Per Serving
Serving Size
1/6 of the recipe
/
Calories
298
/
Total Fat
5.5g
/
Saturated Fat
0.8g
/
Cholesterol
0mg
/
Sodium
1155.9mg
/
Total Carbohydrate
45.3g
/
Dietary Fiber
8g
/
Total Sugars
5.2g
/
Protein
19.5g

AUTHOR:

Joanne Gallagher
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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March 27, 2026
Black Bean Sweet Potato Soup
Black Bean Sweet Potato Soup is a vegetarian soup that’s loaded with flavor, and please don’t skip the lime juice! This meatless soup isn’t low in carbs, but see tips below for making a lower-carb version of this tasty soup.

PIN Black Bean Sweet Potato Soup!

This Black Bean Sweet Potato Soup seems perfect after a few days of indulgent holiday eating. This is a soup for people who are avoiding meat and don’t mind a few carbs, but see tips below for an easy option if you like to make a version that will be lower in carbs!

This easy stovetop soup will light enough to help you recover from holiday food overload, easy enough that you don’t need much time in the kitchen. And it’s still going to be warm and comforting if you’re in a part of the world where the weather is cold. I hope you like the recipe if you like the sound of a soup with black beans and sweet potatoes!

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.)

Are they yams or sweet potatoes?

Even though they are often mistakenly called yams in U.S. grocery stores, the vegetables used to make this soup are orange-fleshed sweet potatoes! But your store may call them yams or sweet yams.

Want a version of this soup that’s still vegetarian but lower in carbs?

Soup with black beans and sweet potatoes is never going to be super low in carbs. But if you want a lower-carb version for this tasty soup, switch out one can of black beans for a low-carb vegetable like frozen cauliflower rice or chopped red bell pepper. That will definitely make it lower in carbs.

How to Make Black Bean Sweet Potato 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 olive oil in a heavy soup pot, then cook onions for 6 minutes, or until they’re just starting to brown. Then add minced garlic, ground coriander, ground cumin, ground fennel, and black pepper and saute about 1-2 minutes more.
2. Rinse 2 cans black beans until no more foam appears, then let the beans drain.
3. While onions are cooking, chop up two medium sweet potato into pieces.
4. When onions and spices have been cooked long enough, add vegetable stock, black beans, and sweet potatoes to the soup pot, along with salt to taste.
5. Let cook about 30 minutes, or until sweet potatoes are falling-apart tender. Use a slotted spoon to remove 3 cups of sweet potatoes and beans.
6. Then use an Immersion Blender (affiliate link) or regular blender to puree the remaining soup. (Be very careful if you do this in a regular blender!)
7. Add the reserved beans and sweet potatoes back into the soup and simmer about 15 minutes more.
8. Taste to see if you want more salt, then add the lime juice and simmer for 5 more minutes.
9. Serve Black Bean Sweet Potato Soup hot, with a dollop of Greek yogurt or sour cream if desired.
Want More Vegetarian Recipes?

If you’re interested in more recipes without meat, check out the archives for Vegetarian Recipes.
Ingredients

1 T olive oil

1 large onion, diced small

1 tsp. minced garlic

3/4 tsp. ground coriander

1 tsp. ground cumin

1/4 tsp. ground fennel

fresh ground black pepper to taste

2 medium sweet potatoes, cut into 1/2 inch pieces

2 15 oz. cans black beans, rinsed and drained

4 cups vegetable stock (see notes)

salt to taste

2 T fresh-squeezed lime juice

Instructions

Heat olive oil in heavy soup pot, add diced onion and cook over medium heat for 6-8 minutes, or until onions are just starting to brown.

Add minced garlic, ground coriander, ground cumin, ground fennel and fresh-ground black pepper and saute 1-2 minutes more, or until spices are becoming fragrant.

While onions are cooking, peel and dice sweet potato and rinse beans until no more foam appears, then drain.

After onions and spice mixture have been sauteed, add the diced sweet potatoes, black beans, and vegetable or chicken stock to the soup pot, along with salt to taste.

Let soup simmer on medium-low heat for about 30 minutes, or until the sweet potatoes are falling-apart tender. (There will be some foam from the beans that rises to the top during cooking; just skim off with a large spoon or stock skimmer.)

When sweet potatoes are tender, use a slotted spoon to remove 3 cups of beans and sweet potatoes; then use an immersion blender or regular blender to puree the remaining soup. (Be very careful with the hot soup if using a regular blender; fill the blender container only about 3/4 full and hold the lid on the blender with a towel or hot pad draped over the lid.)

Add the reserved sweet potatoes and beans back into the soup and simmer about 15 minutes more.

Taste to see if you want to add more salt; then add the lime juice and simmer about 5 minutes more.

Serve Black Bean Sweet Potato Soup hot, with a dollop of fat free Greek yogurt or light sour cream if desired.

If desired you can serve with lime wedges so people who want to can squeeze more lime juice into their soup.

Notes

If you’re using vegetable broth in a can, use 3 cans broth and just freeze the extra.

This recipe adapted from Black Bean Soup with Sweet Potatoes found in Fine Cooking Soups and Stews.

Nutrition Information

Yield

6

Serving Size

1

Amount Per Serving

Calories 264Total Fat 3gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 2gCholesterol 0mgSodium 558mgCarbohydrates 46gFiber 14gSugar 5gProtein 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!
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Black Bean Sweet Potato Soup would be approved for only phase 2 or 3 of the original South Beach Diet, due to the sweet potatoes. This soup is too high in carbs for a low-carb diet plan but see tips in the post for making a more carb-conscious version.

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 sweet potatoes and black beans was first posted in 2010. It was last updated with more information and a lower-carb option in 2025.
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.

Source link
March 27, 2026
Chicken Black Bean Soup
Chicken Black Bean Soup is surprisingly low in net carbs for a soup with beans, and it’s also gluten-free! And this slightly spicy soup is such a lovely combination of flavors.

PIN Chicken Black Bean Soup to try it later!

This delicious Chicken Black Bean Soup sounds perfect to warm you up, and Salt Lake has gotten about two feet of snow in the last 24 hours! This is a quick and easy soup recipe, with the perfect spices and amazing flavors. And I’m not tagging the recipe low-carb, but this delicious soup has a lot of chicken and not many beans, so it’s surprisingly low in net carbs, FTW!.

And if you use rotisserie chicken, you can have Chicken Black Bean Soup on the table in about 30-40 minutes. And this is a tasty soup the whole family will probably like; I hope you make it soon!

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 gives Chicken Black Bean Soup the amazing flavors?

This soup has chicken, black beans, chicken broth, and vegetable broth. The soup gets amazing flavors from ground cumin, chili powder, celery, onion, celery seed, garlic, tomatoes, salsa,Green Tabasco Sauce, cilantro, and lime juice!

Don’t want cilantro in the Chicken Black Bean Soup?

People who like cilantro will love the generous amount added at the end of the cooking time, but if you’re not a cilantro fan just replace it with thinly-sliced green onion.

Can you use other beans for this Chicken Soup recipe?

You can definitely use other types of canned beans in this tasty soup, and I think Pinto Beans would be especially good.

How many carbs are in the Chicken Black Bean Soup?

This tasty soup has only 12 net carbs per serving, with 43 grams of protein!</p.

How to make Chicken 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. Heat the oil in a heavy soup pot, then cook the diced onion and celery about 3-5 minutes, until they are soft but not browned.
2. Add the ground cumin, chili powder, celery seed, and garlic and saute about 2 minutes more.
3. Add chicken broth, vegetable broth, canned tomatoes, and salsa and let simmer 10 minutes. (Boring photo, but this is an important step.)
4. While the soup simmer diced up some cooked chicken into small pieces until you have about 2 cups diced chicken.
5. Add the chicken and black beans to the soup, taste to see if you want to add the green tabasco sauce (affiliate link), then simmer on low about 15-20 minutes.
6. While this mixture simmers wash, spin dry, and chop enough fresh cilantro to make 1 cup chopped cilantro. (You can use less, but I wouldn’t! Use sliced green onions if you’re not a cilantro fan.)
7. Add the cilantro and let the simmer simmer 5 minutes more.
8. Then add 3 T fresh-squeezed lime juice and simmer 2-3 minutes more.
9. Serve Chicken Black Bean Soup hot, with cut limes to squeeze into the soup and sour cream if desired.
Make it a Carb-Conscious Meal:

Olive Bread or Savory Almond Flour Bread would be perfect to serve on the side with this Chicken Black Bean Soup.

Weekend Food Prep:

This Chicken Black Bean Soup 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 small onion, diced small

1 cup celery, diced small

2 tsp. olive oil

1 T ground cumin

1 T chili powder

1 tsp. celery seed

1 tsp. garlic powder or minced garlic

4 cups canned chicken broth (see notes)

one 14 oz. can vegetable broth

one 14.5 oz. can petite diced tomatoes

1 cup Pace Picante Sauce (see notes)

6-8 drops Green Tabasco Sauce or your favorite hot sauce (taste to see if you want this)

one 15 oz. can black beans

3 cups cooked chicken, cut in very small pieces

1 cup chopped cilantro leaves and stems (optional, see notes)

3 T fresh-squeezed lime juice

slices of fresh lime and sour cream for serving (optional)

Instructions

In a large heavy soup pot, saute onions and celery in olive oil 3-5 minutes, until soft but not browned.

Add the ground cumin (affiliate link), chile powder, celery seed (affiliate link), and garlic and saute about 2 minutes more.

Add the chicken stock, vegetable broth, tomatoes, and salsa, and simmer 10 minutes.

After 10 minutes, taste for hotness and add green tabasco sauce (affiliate link) if desired.

Add black beans and chicken and simmer 15-20 minutes more.

While the soup simmer, wash, dry and chop enough fresh cilantro to make 1 cup chopped cilantro. and squeeze enough limes to make 3 T juice.

After 15-20 minutes, add the chopped cilantro (or thinly-sliced green onion) and simmer 5 minutes, then add lime juice and cook 2-3 minutes more.

Serve Chicken Black Bean Soup hot with fresh limes to squeeze into the soup, sour cream, and additional chopped cilantro to sprinkle on top if desired.

Notes

I would definitely use homemade chicken stock if I had some!

I love Pace Picante Sauce (affiliate link) because it doesn’t have added sugar, but use any tomato salsa you prefer.

The beans don’t have to be drained unless you choose to rinse the beans to reduce the amount of sodium.

If you’re not a cilantro fan just use thinly-sliced green onion.

This recipe created by Kalyn.

Nutrition Information

Yield

8

Serving Size

1

Amount Per Serving

Calories 412Total Fat 17gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 11gCholesterol 101mgSodium 1408mgCarbohydrates 19gFiber 7gSugar 5gProtein 43g

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 soup recipe is surprisingly low in net carbs for a soup with beans. Black beans are actually allowed for any phase of the original South Beach Diet and other low-glycemic diet plans, although the portion size is limited for South Beach Diet Phase One.

Find More Recipes Like This One:
Use Soup Recipes to find more recipes like this one. Use the Diet Type Index to 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 Chicken Black Bean Soup was first posted in 2005! It was updated with new photos in 2013 and the recipe was last updated with more information in 2026.
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.

Source link
March 25, 2026