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Black Bean Soup

:  January/February 2010

Your rating: None Average: 4.1 (314 votes)

This is a zippy Southwestern-flavored black bean soup. We make it with canned beans so it comes together in minutes. If you have leftovers, pack them up in individual serving containers for lunch the next day.


READER'S COMMENT:
"This recipe is an excellent jumping off point for you to embellish if you're in the mood, or it's great just as it is. Normally, I add one crushed clove of garlic, substitute chicken broth for the water and add salt only at the end since...
Black Bean Soup Recipe

Makes: 4 servings, about 1 1/4 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Healthy weight | Heart healthy | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 tablespoon canola oil
  • 1 small onion, chopped
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 2 15-ounce cans black beans, rinsed
  • 3 cups water
  • 1/2 cup prepared salsa
  • 1/4 teaspoon salt
  • 1 tablespoon lime juice
  • 4 tablespoons reduced-fat sour cream (optional)
  • 2 tablespoons chopped fresh cilantro (optional)

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Preparation

  1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook, stirring, 1 minute more. Add beans, water, salsa and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from the heat and stir in lime juice.
  2. Transfer half the soup to a blender and puree (use caution when pureeing hot liquids). Stir the puree back into the saucepan. Serve garnished with sour cream and cilantro, if desired.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 3 days. Garnish with sour cream and cilantro, if desired, just before serving.

Nutrition

Per serving: 191 calories; 4 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 9 g protein; 9 g fiber; 408 mg sodium; 535 mg potassium.

Nutrition Bonus: Folate (22% daily value), Iron, Potassium & Vitamin C (15% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 1 vegetable, 1 lean meat


More From EatingWell

Recipe Categories

Style/Theme
Vegetarian
Comfort foods
Entertaining, casual
Everyday favorites
Make ahead instructions
Quick (total 30 min. or less)
Vegan
Type of Dish
Side dish, vegetable
Soups/stews
Total Time
30 minutes or less
Servings
4
Ethnic/Regional
Southwest
Main Ingredient
Beans/Legumes
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Gluten free
Preparation/ Technique
Saute
Season
Spring
Fall
Winter
Holiday
Cinco de Mayo
Publication
January/February 2010
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