Name: Vegetarian Black Bean Soup
Prep time: 10 min
Total time: 610 min
Ingredients: 10 ounces dried black beans (1 1/2 cups), rinsed; 8 cups water; 1 medium onion, chopped (1/2 cup); 1 jalapeño pepper, seeded and chopped (see Tip); 3 cloves garlic, minced; 6 cups no-salt-added vegetable broth; 2 tablespoons ground cumin; 1 tablespoon chili powder; 0.5 teaspoon salt; 0.5 cup chopped fresh cilantro or cilantro sprigs; Lime slices or wedges; 1 (8 ounce) container Light sour cream

Vegetarian Black Bean Soup

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Packed with protein and fiber, this soup doesn't need meat to be satisfying. Soaking and cooking the beans yourself, rather than opening a can, ensures you'll have wonderful flavor and texture. (And the slow cooker does most of the work!)

EatingWell Test Kitchen

Updated on March 9, 2020

Prep Time:

10 mins

Additional Time:

10 hrs

Total Time:

10 hrs 10 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Low Fat High Fiber Dairy-Free Egg Free Gluten-Free Vegetarian Vegan Nut-Free Soy-Free Healthy Aging

Jump to Nutrition Facts

Ingredients

10 ounces dried black beans (1 1/2 cups), rinsed
8 cups water
1 medium onion, chopped (1/2 cup)
1 jalapeño pepper, seeded and chopped (see Tip)
3 cloves garlic, minced
6 cups no-salt-added vegetable broth
2 tablespoons ground cumin
1 tablespoon chili powder
½ teaspoon salt
½ cup chopped fresh cilantro or cilantro sprigs
Lime slices or wedges
1 (8 ounce) container Light sour cream

Directions

Combine beans and water in a large pot. Bring to a boil; reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Cover and let stand for 1 hour. Drain and rinse beans.
Transfer the beans to a 4-quart slow cooker. Stir in onion, jalapeno, garlic, broth, cumin, chili powder and salt.
Cover and cook on Low for 9 to 10 hours or on High for 4 1/2 to 5 hours. Use a potato masher to coarsely mash the beans. Top each serving with cilantro and serve with lime slices or wedges for squeezing. If desired, top each serving with sour cream.

Tips

Tips: Chile peppers, like jalapeños, contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts (per serving)

204	Calories
1g	Fat
37g	Carbs
11g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/3 cups
Calories 204
% Daily Value *
Total Carbohydrate 37g	14%
Dietary Fiber 10g	36%
Total Sugars 4g
Protein 11g	23%
Total Fat 1g	2%
Saturated Fat 0g	1%
Vitamin A 859IU	17%
Vitamin C 13mg	15%
Folate 223mcg	56%
Sodium 367mg	16%
Calcium 128mg	10%
Iron 3mg	19%
Magnesium 92mg	22%
Potassium 937mg	20%

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.