Black Bean Soup

This recipe is simple, incredibly low fat and chock full of great nutrition!

Black beans are high in protein and fiber, low in fat, and also rich in several essential vitamins and minerals. On average, a cup of black beans contains a whopping 15 grams of both protein and fiber. Black beans stand out from other beans because in that shiny black exterior, there are at least eight different flavonoids, which are antioxidants.

This particular recipe is on the mild side to make it more family friendly but be sure to add some heat if you like more zip – canned green chiles, ground chipotle pepper or minced fresh chili peppers.Although perfectly delicious on its own, you can dress this soup up with a variety of garnishes such as sour cream, diced avocado, cilantro leaves, lime wedges and toasted pepitas.

 
Why Healthy

  • Simply put, black beans are nutrition rock stars!

 

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Black Bean Soup

This recipe is simple, incredibly low fat and chock full of great nutrition!

Yield: Serves 6

Prep Time: 10 mins

Cook Time: 40 mins

Ingredients:

1 Tablespoon Olive Oil
1 Medium Onion, Finely Chopped
2 Medium Carrots, Diced
2 Celery Ribs, Diced
1 Large Red Bell Pepper, Seeded and Chopped
4 Large Garlic Cloves, Minced
3 Cans Black Beans, Drained and Rinsed
1 Tablespoon Ground Cumin
1/2 Teaspoon Ground Chili Powder
1/2 Teaspoon Ground Coriander, Optional
3 Cups Chicken Broth (Or vegetable Broth for Vegetarians)
Salt and Pepper To taste
Squeeze of Fresh Lime Juice
Optional Garnishes:
Sour Cream, Cilantro Leaves, Diced Avocado, Pepitas.

Directions:

Heat olive oil in a medium to large stockpot over medium-high heat.
Add the onion and cook for 2 minutes, then add carrots, celery, bell pepper and garlic, and continue cooking and stirring frequently another 5 minutes or until the onion is translucent.
Add in 2 cans of the black beans, seasonings, and broth and bring to a brief boil. Reduce heat and simmer uncovered for roughly 30 minutes.
Use an immersion or hand blender and puree the soup in the pot. (If you are using a standard blender or food processor, remove the soup from the heat and allow it to cool slightly. Puree the soup, two cups at a time, in a blender or food processor and return to the pot.)
Add the last can of beans, the juice from one lime and stir well.
Taste and adjust seasonings as needed. (You can also adjust the thickness by adding more broth or cooking it down a little more.)
Serve warm, and garnish with suggested ingredients if desired.

 

One Response to “Cooking Dried Black Beans”

  1. Peggy Smith — December 28, 2012 @ 10:48 pm

    Thank You for the black bean recipe. I started buying the dried black beans to CAn instead of buying them because of the high sodium content.
    I will now use your recipe because of added ingred, for flavor.

    Love your healthy take on recipes.Thank You

    [Reply]

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