Chilli Bean Soup

A hearty, spiced bean soup at just 163 calories. Filling, flavorful, and on the table in 35 minutes.

This Chilli Bean Soup punches well above its calorie count. Chickpeas and kidney beans make it genuinely filling, while a fresh red chilli, chopped tomatoes, and a handful of oregano bring the kind of bold, satisfying flavor you would expect from something far heavier. At 163 calories and 3 WW Classic Points per serving, it is a smart, nourishing bowl that works equally well as a weeknight dinner or a meal-prep lunch.

Recipe Info

Serves: 4  |  Prep Time: 10 minutes  |  Cook Time: 25 minutes  |  Calories per serving: ~163

Nutrition per Serving (Estimated)

Protein: 9g  |  Fat: 2.7g  |  Carbohydrates: 28g  |  Fiber: 8g

WW Classic Points: Approximately 3 points per serving. Note: This estimate is based on the legacy WW points system and is provided as a general reference only.

Ingredients

• 1 medium red onion, finely chopped
• 1 small red chilli, finely sliced (seeds in for more heat, removed for less)
• 1 can (225g / 8oz) chickpeas, drained and rinsed
• 1 can (225g / 8oz) red kidney beans, drained and rinsed
• 1 large can chopped tomatoes
• 600ml / 1 pint (2.5 cups) vegetable stock
• 1 tablespoon tomato puree
• 2 teaspoons fresh oregano, chopped
• Salt and freshly ground black pepper, to taste

Instructions

1. Dry-fry the aromatics. Heat a non-stick wok or large frying pan over medium-high heat. Add the red onion and sliced chilli and dry-fry for 4 to 5 minutes, stirring frequently, until the onion softens and begins to color at the edges.
2. Build the soup. Transfer the onion and chilli to a large saucepan. Add the chickpeas, kidney beans, chopped tomatoes, vegetable stock, tomato puree, and oregano. Stir well to combine.
3. Simmer until rich and thick. Bring to a gentle simmer and cook uncovered for 20 minutes, stirring occasionally, until the soup has thickened slightly and the flavors have melded.
4. Season and serve. Taste and adjust seasoning with salt and black pepper. Ladle into warmed bowls and serve immediately.

Serving Suggestions

• Top with a spoonful of plain low-fat yogurt and a sprinkle of smoked paprika for a cooling contrast
• Serve with warm whole-grain bread or a toasted pita for dipping
• Add a squeeze of fresh lime juice just before serving to brighten all the flavors
• Top with a small handful of fresh coriander leaves for color and freshness
• Serve alongside a simple avocado salad for a well-rounded, protein-rich meal

Tips and Variations

• For extra heat, leave the seeds in the chilli or add a pinch of dried chilli flakes along with the oregano.
• Black beans work well in place of kidney beans if that is what you have on hand.
• For a smoother texture, use a stick blender to partially blend the soup, leaving some whole beans for body.
• This soup thickens considerably as it sits. Add a splash of vegetable stock when reheating to loosen it to your preferred consistency.
• Dried oregano can substitute for fresh at a ratio of 1 teaspoon dried to 2 teaspoons fresh.

Why This Recipe Works

Beans are one of the most effective ingredients for staying full on fewer calories. Their combination of protein and fiber slows digestion and keeps hunger at bay far longer than most other foods at a comparable calorie count. The dry-frying technique for the onion and chilli at the start builds a layer of caramelized flavor without a drop of added oil, keeping the calorie count low while adding real depth. The result is a soup that is honest, filling, and genuinely good to eat.

Storage and Reheating

Store cooled soup in an airtight container in the refrigerator for up to 4 days. Reheat on the stovetop over medium heat, adding a little stock or water as needed. This soup also freezes well for up to 3 months. Thaw overnight in the refrigerator before reheating.

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Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.

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