Beans are very delicious especially when you add in a little spice. They are also really healthy too! Not only are they rich in fiber and iron but they also contain a good amount of antioxidants and omega-3 fatty acids. Both of these are great for inflammation. Try this anti-inflammatory bean soup and let me know what you think.
When trying to reduce inflammation naturally, it is essential that you consume the right foods and reduce foods that cause inflammation.
It is also very important that you do a lifestyle overhaul like exercising regularly, losing weight, getting enough sleep, and drinking enough water.
Anti-Inflammatory Bean Soup
So why does inflammation happen in the first place? Well, it’s the body’s way of telling you that something isn’t right. You see, we are exposed to all kinds of germs, chemicals, toxins, viruses, and bacteria daily.
When these pathogens enter our system, the body sends inflammatory cells to attack them. This leads to inflammation symptoms which include redness, pain, swelling, heat, and loss of function.
There is no way to prevent inflammation but there are ways, foods, and remedies to help control it. I have a few anti-inflammatory soup recipes such as this lentil soup, this cabbage soup, this broccoli soup cleanse, or this detox soup.
Anti-inflammatory Bean Soup Recipe
This bean soup yields 4 servings and takes 45 minutes to an hour to make.
- 1 can of red kidney beans (rinsed)
- 3 cups of chicken broth or stock
- 2 tablespoons of olive oil
- 1 medium onion (chopped)
- 2 garlic cloves (minced)
- 2 medium carrots (chopped)
- 1 celery stalk (chopped)
- 1 medium tomato (diced)
- 1 small yellow squash
- 1 cup of red cabbage (chopped)
- 1 cup of fresh kale (chopped)
- 1 tablespoon of fresh parsley (chopped)
- salt and pepper to taste
In a large pot, heat the olive oil and fry the onions until slightly translucent, add in the carrots, celery, and garlic. Let it sautee for 3 minutes while stirring occasionally.
Next, add in the squash and stir fry for 2 minutes. Now add in all of the rest of your ingredients, lower the heat, and let it cook for 30 minutes.
You can squeeze in some fresh lemon juice before serving but that’s completely optional.
Anti-inflammatory Bean Soup Nutrition Facts
Each serving of this kidney bean soup contains 224 calories, 10% total fat, 6% saturated fat, 41% sodium, 12% total carb, 35% dietary fiber, 7 grams sugar, 9.3 grams protein, 8% calcium, 14% iron, and 16% potassium.
How Does This Bean Soup Reduce Inflammation?
Studies show that red kidney beans and black beans are very effective in reducing inflammation because they contain high amounts of fiber and phytonutrients.
Cabbage contains sulforaphane which helps reduce joint pain, cooking carrots increases their vitamin A and beta-carotene contents both of which help reduce inflammation.
Celery has a ton of antioxidants along with a compound called luteolin which reduces inflammation in the brain cells.
Garlic has been used for centuries to reduce joint pain due to an anti-inflammatory compound it contains called diallyl disulfide.
Tomatoes contain lycopene which prevents the production of inflammatory cytokines in the body. Similar to cabbage and other cruciferous vegetables, kale helps prevent the production of inflammation markers in the body.
I really hope you try thin anti-inflammatory bean soup and let me know what you think in the comments. You can find me on Pinterest for more recipes and tips. Until next time, stay awesome mama!