Makes: 6 Servings

Hearty Black Bean Soup

This creamy black bean soup is packed with protein, fiber, and plenty of Southwestern flavor. Perfect for a light dinner or weekday lunches!

Prep time: 15 Minutes

Cook Time: 60 Minutes

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 stalks celery, chopped
  • 2 carrots, chopped
  • 1 red bell pepper, diced
  • 4 cloves garlic, minced
  • 1 jalapeño pepper, seeded, diced
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 tablespoons cumin
  • 4 (15 oz.) cans black beans, drained and rinsed
  • 2 cups low-sodium vegetable stock or broth
  • 2 cups water
  • 1 bay leaf

Optional Ingredients for topping:

  • avocado, chopped
  • cheese
  • fresh cilantro or parsley, chopped
Serving Size:  1/6 of recipe
 
NutrientsAmount
Calories298
Total Fat4 g
Saturated Fat0.4 g
Cholesterol0 mg
Sodium265 mg
Total Carbohydrate49.3 g
Dietary Fiber17.1 g
Total Sugars3.5 g
Added Sugars included0 g
Protein16.6 g

Directions

  1. Heat olive oil in a large pot over medium-high heat until the oil begins to simmer.
  2. Add onions, celery, carrot, bell pepper, and jalapeno pepper. Cook for 4-5 minutes, stirring occasionally, until vegetables begin to soften.
  3. Add garlic, salt, and pepper, and continue to cook for an additional 10 minutes until vegetables are soft and the onions are translucent.
  4. Add cumin, black beans, vegetable stock (or broth), water, and the bay leaf. Bring to a boil then reduce to a simmer.
  5. Cover the pot and cook over low heat for 30 minutes until the beans are very tender.
  6. Remove the bay leaf. Transfer about 4 cups of the soup to a blender and puree until smooth.
  7. Pour blended soup back into the pot and stir until mixed.
  8. Serve warm with desired toppings.

Source: Modified from a recipe by Tasty

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