Aduki Bean Soup

Healthy and Heart Aduki Bean Winter Soup


The winter months are upon us and it is at this time we all start to look for warm and comforting foods to help us through those chilling nights.

I personally love soups, they are so quick and easy to make plus they are the best way of reducing your food waste and saving money! Just boil up what vegetables you have left in your fridge with a little vegetable stock and puree through your blender to give yourself a nutritious filling dinner!

This week I decided it was time to explore more recipes and see what I could be inspired to make from the host of cook books I have but never us. One is that they are not all vegan so I have to spend some time thinking how I can change them and two, they are not all as healthy as they make themselves out to be.

So I have decided I would do both. Adapt them to make then 100% plant based and as healthy as possible! Keeping you and our plant healthy one meal and a time!

Today’s recipe is a lovely Aduki bean soup adapted from The Neal’s Yard Bakery Wholefood Cookbook which I feel is a great source of nutritious meals. There is a link at the bottom of the

Aduki Bean Soup ingredients

  • 450 g tomatoes, chopped
  • 2 onions, chopped
  • 2 carrots, chopped
  • 2 garlic gloves, crushed
  •  15 ml tomato puree
  • 1 tsp dried thyme
  • 1. 4 liter vegetable stock
  • 200 g cooked Aduki Beans
  • 1 tbsp of olive oil



  • Heat the oil in a large pan and add the onion, carrot and garlic.
  • After 5-10 minutes add the tomatoes, puree and thyme.
  • Add the stock and aduki bean and simmer for about 30-45 minutes until everything is tender.
  • Add salt and pepper to taste.
  • Once cooked add the mixture to a blender and puree for 5 minutes.
  • Serve in a large bowl with either a side salad or some wholewheat rolls that are great for dipping!
  • Enjoy!


Nutritional Fact

If you’re trying to lose weight or maintain a healthy weight, eating Aduki beans may help. 115 grams of cooked Aduki beans contains 147 calories. According to the British Nutrition Foundation, Aduki beans are a low-energy-dense food, with 1.3 calories per gram. This means they’re low in calories compared to serving size and fill you up with fewer calories, making it easier for you to balance your calories for a healthier weight.