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Vegan Pinto Bean Soup Feature

Pinto Bean Soup with Chilli and Lime

The Pesky Vegan
This vegan pinto bean soup with chilli and lime is a hearty and healthy recipe that's gluten-free, nut-free, dairy-free, and high in protein.
5 from 1 vote
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Soup
Cuisine Gluten-free, Mexican, Vegan
Servings 4
Calories 313 kcal

Ingredients
 

  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 2 medium carrots, scrubbed and diced
  • 4 garlic cloves, finely chopped
  • 1-2 fresh chillies, finely sliced (or substitute 1 tablespoon chilli powder – see notes)
  • 2 medium potatoes, scrubbed and diced
  • 2 teaspoons ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried sage
  • 1x 14 oz (400 g) tin tomatoes
  • 2x 14 oz (400 g) tins pinto beans, drained
  • 4 cups (1 litre) vegan stock
  • 2 bay leaves
  • 3 tablespoons nutritional yeast (optional)
  • Zest and juice of 1 lime (plus extra lime wedges, to serve)
  • Salt and pepper to taste

Instructions
 

  • Heat the oil in a large saucepan on medium heat and add the onion and carrot. Season with salt and pepper and cook for 5-6 minutes, stirring now and then until the veg has started to soften.
  • Once the veg is soft, stir in the garlic, chilli, and potatoes and cook for another 2-3 minutes.
  • After a few minutes, add the cumin, smoked paprika, and sage. Stir well and cook for another minute.
  • Next, add the tomatoes, pinto beans, vegan stock, bay leaves, and nutritional yeast. Add a little water to the empty tomato can and swirl around before adding to the pan. Mix well, bring to a gentle simmer, then reduce the heat and cook on a low heat for around 12 minutes or until the potatoes have softened.
  • Once the potatoes are soft, stir in the lime zest and juice. Start with the juice of half a lime and work up from there to suit your taste.
  • Turn off the heat, remove the bay leaves, and blitz using a hand blender. Do this as much or as little as you want to get the desired consistency. You could also transfer to a larger, more powerful blender, or simply mash the soup with a potato masher.
  • Adjust the seasoning and serve with fresh lime wedges (see post above for more serving suggestions).

Notes

Chilli: I used fresh red chillies with a medium heat. You could use hotter ones, or even dried varieties such as ancho. If you're unsure of the heat level, start small and add more to suit your taste.
Chilli powder: If using chilli powder, note that the heat and flavour will depend on the type you use.
Other beans: While pinto beans are great in this recipe, you could use other creamy varieties such as cannellini (white kidney beans), haricot (navy beans) or butter beans (lima beans).
Dried beans: If you want to make this soup with dried pinto beans, you'll first need to soak them in water overnight. You can then follow the recipe and cook for at least an hour until the beans are soft and creamy, adding extra liquid as necessary.
Quantity: This recipe should provide around four servings, but you could always make it stretch further with more beans, veg, and stock (and a touch more of each seasoning).
Gluten-free: If you need to ensure that this recipe is 100% gluten-free, use a vegan stock that is certified or labelled as such. You'll want to make sure that any additional toppings or sides are also gluten-free.
Storage: Store this soup in the fridge for up to four days or freezer for up to six months.
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* The nutrition info below is for one serving, based on a total of four servings.

Nutrition

Calories: 313kcalCarbohydrates: 56gProtein: 15gFat: 5gSaturated Fat: 1gSodium: 855mgPotassium: 1318mgFiber: 15gSugar: 11gVitamin A: 5817IUVitamin C: 49mgCalcium: 153mgIron: 6mg
Nutrition Facts
Pinto Bean Soup with Chilli and Lime
Amount Per Serving
Calories 313 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Sodium 855mg37%
Potassium 1318mg38%
Carbohydrates 56g19%
Fiber 15g63%
Sugar 11g12%
Protein 15g30%
Vitamin A 5817IU116%
Vitamin C 49mg59%
Calcium 153mg15%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword pinto bean recipe, pinto bean vegetable soup, vegan bean soup
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