Black Bean Soup


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.

Cook Time:
15 mins
Additional Time:
10 mins
Total Time:
25 mins
4 servings, about 1 1/ cups each


  • 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

  • ½ cup prepared salsa

  • ¼ teaspoon salt

  • 1 tablespoon lime juice

  • 4 tablespoons reduced-fat sour cream (optional)

  • 2 tablespoons chopped fresh cilantro (optional)


  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.


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

Nutrition Facts (per serving)

206 Calories
4g Fat
34g Carbs
10g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 1/4 cups
Calories 206
% Daily Value *
Total Carbohydrate 34g 12%
Dietary Fiber 11g 38%
Total Sugars 8g
Protein 10g 20%
Total Fat 4g 6%
Saturated Fat 0g 2%
Vitamin A 758IU 15%
Vitamin C 7mg 8%
Folate 97mcg 24%
Sodium 497mg 22%
Calcium 90mg 7%
Iron 4mg 19%
Magnesium 12mg 3%
Potassium 624mg 13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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