By Gemma Whitelock, manager at Mint Lane Cafe and Greens & Good Stuff
An often-overlooked canned food, did you know that kidney beans are one of the most returned cans to the food bank from donation parcels?
According to food bank staff, this is mostly because recipients of the food parcels simply aren’t sure how to make use of them in their everyday cooking.
What is it about the humble kidney bean that means we feel compelled to buy them but aren’t quite sure what to do with them?
Is it the case that even though they are in fact a nutritionally positive food that is high in fibre, protein and iron (not to mention a really affordable canned food with a long shelf life) that we actually just find them a bit boring?
It is likely to be the case that you are in possession of at least one slightly dusty can of kidney beans in your kitchen cupboard.
Well, you will be pleased to hear that your can of kidney beans, along with a few other easily accessible ingredients, can be turned into something yummy with a lot less effort than you might think!
This ‘Taco Soup’ recipe will definitely inspire you to keep a stock of canned Kidney beans each week, ready to turn into a simple supper for the family.
Taco Soup
When the weather is a bit grotty and damp, this soup is a real winner. With a thick consistency and high plant based protein content, thanks to the natural texture of the beans, this recipe will help to keep you fuller for longer and pack in a flavour punch that feels like a warm hug in a bowl.
To make 2-3 portions of Taco Soup you will need:
- 1 Can of kidney beans (drained)
- 1 Can of pinto beans (drained)
- 1 300g can of sweetcorn
- 1 red onion
- 2 Heaped tablespoons of tomato puree
- 1 veg stock cube
- 1 teaspoon of Cajun spice
- Half a teaspoon of dried coriander
- The juice of a lime (optional)
How to do it:
Peel and finely dice your red onion before popping into a saucepan with a splash of vegetable oil. Stir fry for about 5 minutes to allow the onion to turn a little translucent.
Next add your drained beans, sweetcorn, Cajun spice, tomato puree and dried coriander to the pan. Mix well to combine the flavours before crumbling the vegetable stock cube into the pan and gradually adding about 400mls of boiling water.
Continue to gently simmer for about 5 minutes, then remove from the heat and use a stick blender to create a smooth thick soup. Add boiling water (and mix well) to achieve the consistency that you prefer.
If you fancy your soup with a fresh tangy kick, simply squeeze in the juice of a lime at the end.
Top Tip: You can easily adjust the spice level to suit your taste, If you prefer things with a little bit less spice, simply half the amount of Cajun spice.
Freezer Tip: This soup freezes well too. Just split into portion pots and allow to fully cool before freezing for another day.
This recipe was published in the May 2025 edition of the Lincoln Independent
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