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Black Bean Soup (CNPP)

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Black Bean Soup (CNPP)
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Black Bean Soup (CNPP)
En Español

Fivestar Rating
(144 votes)
Recipe Total Cost
  • Makes: 5 Servings
  • Prep Time: 20 minutes
  • Cook Time: 180 minutes

Black beans, carrots, celery, and seasonings are simmered into this hearty soup. Bring out the delicious flavors with a splash of lime juice and spoonful of yogurt at serving. 

Ingredients

  • 2 tablespoons vegetable oil
  • 1 Spanish onion
  • 2 carrots (diced)
  • 2 celery sticks (diced)
  • 4 garlic cloves (peeled and minced)
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 2 teaspoons chili powder (or more to taste)
  • 3 cans 15.5 ounce low-sodium black beans (drained and rinsed in cold water, or use 6 cups cooked (dried) black beans)
  • 8 cups water
  • 1 cube low sodium chicken bouillon
  • 1 lime (juiced)
  • plain low-fat yogurt (optional)

Directions

1. Place a soup or stock pot on the stove over medium heat and when it is hot, add the oil. Add an onion, carrots, celery, garlic, basil, oregano, and chili powder and cook about 10 minutes until the onion is soft.
2. Add the beans, water, and bouillon cube and raise the heat to high and bring to a boil. Turn the heat down to low and cook about 2 1/2 hours until the beans are very tender and the mixture is uniform in color.
3. If you want a pureed soup, set the soup aside to cool for about 20 minutes. Put 2 cups soup in a blender and put the top on, halfway (this will allow the soup to expand and any steam to escape) and blend until smooth. Transfer to a large container. Repeat using the rest of the soup.
4. Just before serving, squeeze the juice of 1/4 lime on each serving and a tablespoon of yogurt.
5. Serve right away, or cover and refrigerate up to 5 days. 
 

Notes

Garnish black bean soup with lime slices, chopped fresh cilantro, basil leaves, or scallions. 

Nutrition Information

Serving Size: 2.5 cups
Nutrients Amount
Total Calories 322
Total Fat 6 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 455 mg
Carbohydrates 51 g
Dietary Fiber 20 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 0 mcg
Calcium 147 mg
Iron 6 mg
Potassium 1044 mg
N/A - data is not available
Nutrients Amount
Total Calories 322
Total Fat 6 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 4 g
Linoleic Acid 0 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 51 g
Dietary Fiber 20 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 17 g
Minerals
Calcium 147 mg
Potassium 1044 mg
Sodium 455 mg
Copper 599 mcg
Iron 6 mg
Magnesium 110 mg
Phosphorus 316 mg
Selenium 5 mcg
Zinc 1 mg
Vitamins
Vitamin A 263 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0 mcg
Vitamin C 13 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 36 mcg
Folate 178 mcg DFE
Thiamin 0.4 mg
Riboflavin 0.4 mg
Niacin 2 mg
Choline 69 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
2 cups