Bean soup with adyghe salt – healthy low-calorie recipe | CraftOil

Bean soup is a fragrant, hearty, and at the same time low-calorie dish rich in carbohydrates, fiber, B vitamins, and essential minerals such as magnesium, iron, and potassium. The nutritional value of this healthy bean soup is approximately 62 kcal per 100 grams, making it a perfect choice for people following a weight-loss diet or carefully monitoring their daily calorie intake.

Using Adyghe salt instead of regular table salt not only gives the soup a unique spicy aroma but also helps reduce sodium content. Excess sodium may lead to swelling and additional stress on the kidneys and liver.

CraftOil Adyghe salt contains coriander, fenugreek, dried ground garlic, red and black pepper, parsley, dill, and other natural herbs and spices. Regular use of natural spice blends may help support immunity, improve digestion, and maintain overall body tone and wellness.

Our Adyghe salt is a 100% natural and organic product, ideal for preparing soups, main dishes, meat and fish recipes, appetizers, salads, and many other healthy meals.

The CraftOil catalog also offers a wide selection of cold-pressed oils, grain and nut flour made from oilseed meal, as well as ready-made seasoning blends such as «Turkish Kebab», «Caucasian Shashlik», and more. To learn more about our products, leave a request on our website.

Ingredients for Diet Bean Soup (4–5 servings)

For prepare this soup you will need:

• 1 cup beans;
• 2 liters water (or vegetable/mushroom broth);
• 3 potatoes;
• 1 onion;
• 1 carrot;
• 2 tbsp tomato paste;
• 2 full tsp Adyghe salt;
• 1 tbsp vegetable oil;
• ½ tsp ground black pepper;

Step-by-step bean soup recipe

Rinse the beans under running water and soak them in 1 liter of water for 3–4 hours. After soaking, rinse the beans again and place them in a pot to cook.

Meanwhile, prepare the remaining ingredients. Peel the potatoes, rinse them, and cut into cubes. Peel and wash the onion and carrot, slice them into thin strips, and sauté in vegetable oil for about 10–15 minutes until golden and aromatic. Add the tomato paste, stir well, and simmer for another 5–7 minutes over medium heat.

When the beans are almost cooked, add the potatoes, Adyghe salt, and black pepper. Stir the soup and cook for another 8–10 minutes. Remove from heat and let it rest for about 30 minutes to develop a richer flavor.

Serve the soup hot. If desired, add sour cream and freshly chopped herbs such as parsley or cilantro to each serving.

Notes:

Instead of 1 cup of dry beans, you can use 2 cans of canned beans. Add them to the broth together with the potatoes. In this case, tomato paste is not added to the sautéed vegetables.

Oils with a high smoke point are best for frying onions and carrots, such as corn oil, camelina oil, sesame oil, or sunflower oil.

These oils, along with ground black pepper, Adyghe salt, and dried herbs, are always available at CraftOil — a Ukrainian online store of healthy products and certified equipment.