WIC Healthy Families Food, Fun and Facts!

Bean Soups

MN WIC Program

  • Kids can help!

Lentil Soup

Printable Version: Lentil Soup Spread Recipe (PDF: 535KB/1 page)

  • 1 Tbsp vegetable oil
  • 1 large onion, chopped
Heat oil in a large pot on medium heat. Add onion and cook 3-4 minutes until tender.

  • 2 cups dry lentils, rinsed
  • 1 cup carrots, sliced
  • 1 can (14-15 oz.) diced tomatoes, drained OR 2 cups fresh tomatoes, diced
  • 8 cups broth OR prepared bouillon
  • 1 bay leaf
  • Salt and pepper to taste
Add lentils, carrots, tomatoes, broth, bay leaf, salt and pepper. Heat until boiling.

Reduce heat to medium-low. Cover and cook just below boiling 30-45 minutes until lentils are soft.

Remove bay leaf and serve.

Servings: 6

Serving Idea:

  • Serve with fresh fruit slices and whole grain bread for a great meal!

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Chile con Carne

Printable Version: Chile con Carne Recipe (PDF: 601KB/1 page)

  • 1 pound ground beef OR turkey
  • 1 large onion, chopped
  • 1 clove garlic, minced OR 1/4 tsp garlic powder
  • 1 green pepper, chopped
Cook ground beef or turkey, onion, garlic and green pepper over medium-high heat until meat is brown throughout. Drain.

  • 2 cans (15-16 oz. each) beans (Kidney, Chili, Black or Pinto) OR 3 cups cooked dry beans
  • 1 can (28 oz.) or 2 cans (15-16 oz. each) diced tomatoes, with liquid
  • 1-2 Tbsp chili powder
  • 1 tsp cumin
  • Salt and pepper to taste
Add beans, tomatoes, chili powder, cumin, salt and pepper.

Cook uncovered, just below boiling for 45 minutes.

Servings: 8-10

Serving Idea:

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Rainbow Chili

Printable Version: Rainbow Chili Recipe (PDF: 549KB/1 page)

  • 1/2 cup bulgur (cracked wheat), dry
  • 1 cup water
Mix bulgur, water and juice from canned tomatoes in a microwave-safe container or small pan.

Heat 3 minutes in the microwave or 5 minutes on the stovetop on medium heat.

Cover and let stand until bulgur is tender but chewy, about 15 minutes.

  • 3 Tbsp vegetable oil
  • 2 medium onions, chopped
  • 2 cloves garlic, finely chopped OR 1 tsp garlic powder
  • 2 carrots, sliced OR 1 cup sliced baby carrots
  • 2 tsp ground cumin
  • 2 tsp chili powder
  • 2 green bell peppers, chopped
  • 1 can (26-28 oz.) diced tomatoes
  • 2 cups corn
  • 2 cans (15-16 oz. each) beans, drained and rinsed (Kidney or Black) OR 3 cups cooked dry beans
For a variation:

  • Bulgur can be left out if not available for a thinner chili.
Heat oil in a large pan on medium heat. Add onions, garlic, carrots, cumin and chili powder. Cook until onions are soft. Add green pepper and cook 2-3 minutes longer.

Add tomatoes, corn and beans. Heat thoroughly on low heat.

Add bulgur mixture. Cover and cook 5 minutes more.

Servings: 12

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Minestrone Soup

Printable Version: Minestrone Soup Recipe (PDF: 550KB/1 page)

  • 1 Tbsp vegetable oil
  • 1 medium onion, chopped
  • 2 stalks celery, chopped
Heat oil in a large saucepan over medium-high heat. Add onion and celery. Cook 3-4 minutes until onion is tender.

  • 1/2 tsp garlic powder
  • 8 cups vegetable broth OR chicken broth OR prepared bouillon
  • 1 can (26-28 oz.) diced tomatoes, with liquid
  • 2 cans (15-16 oz. each) beans, drained and rinsed (Kidney, Pinto or Garbanzo) OR 3 cups cooked dry beans
  • 1 cup dry pasta shells OR elbow pasta
  • 1 Tbsp Italian seasoning OR oregano
  • Salt and pepper to taste
Add garlic powder, broth, tomatoes, beans, pasta, Italian seasoning, salt and pepper.

Cook on medium-low heat 15-20 minutes until pasta is tender.

Servings: 4

Tips:

  • Try whole grain pasta.
  • This soup is great to freeze in portions and heat as needed.

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Black Bean Soup

Printable Version: Black Bean Soup Recipe (PDF: 525KB/1 page)

  • 2 cans (15-16 oz. each) black beans, with liquid
  • 1/2 cup salsa
  • 1 tbsp chili powder
  • 2 cups vegetable broth OR chicken broth OR prepared bouillon
  • Mash beans slightly in a medium pan.
  • Stir in salsa, chili powder and broth.
Heat to boiling over medium-high heat.

Servings: 4-6

Serving Ideas:

  • 1/2 cup cheese, shredded
  • Sour cream
  • Green onions, chopped
  • Fresh cilantro, chopped
  • Avocado, chopped

Serve with your favorite toppings.

Tip:

  • This soup is easy to freeze in portions - take it to work or have on hand for a quick meal.

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Bean Chowder

Printable Version: Bean Chowder Recipe (PDF: 614KB/1 page)

  • 1 can (15-16 oz.) Great Northern beans, drained and rinsed OR 1 1/2 cups cooked dry beans
  • 1 can (15-16 oz.) pinto beans, drained and rinsed OR 1 1/2 cups cooked dry beans
  • 4 cups water
  • 1 tsp salt
  • Combine beans, water and salt in a large pot.
  • 1 onion, chopped
  • 1 clove garlic, chopped
  • 2 Tbsp margarine
  • 1 potato, peeled and chopped
  • 1 can (12-16 oz.) whole kernel corn, drained
  • 1 green pepper, chopped
  • 3/4 cup milk
Cook onion, garlic and margarine in a small frying pan on medium heat 2-3 minutes. Add this to the beans.

Bring to a boil, reduce heat and cover. Cook covered for 30 minutes. Add potato and cook just below boiling another 30 minutes.

Remove 1 cup of bean-potato mixure and mash it with a fork. Return this to the soup and stir well. Add corn, green pepper and milk.

Cook on low heat for 10 minutes, stirring often.

Servings: 4-6

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Black-Eyed Pea Soup

Printable Version: Black-Eyed Pea Soup Recipe (PDF: 603KB/1 page)

  • 2 Tbsp vegetable oil
  • 1 1/2 cups onion, chopped
Heat oil in a large pot on medium-high heat. Add onion and cook 3-4 minutes until tender.

  • 3 cans (15-16 oz.) black-eyed peas, drained and rinsed OR 6 cups cooked beans
  • 1 can (15-16 oz) diced tomatoes with liquid
  • 5 cups water
  • 1 bay leaf
  • 1/2 tsp Italian seasoning
  • 1/4 tsp pepper
  • Salt to taste
Add black-eyed peas, tomatoes, water, bay leaf, Italian seasoning, pepper and salt. Heat until boiling.

Reduce heat to medium-low. Cover and cook just below boiling for 25 minutes.

Servings: 6-8

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