I made this for my lunches at work this week, and it is very filling and tasty. Due to the reviews that said it was somewhat bland, I added more of each of the spices and vegetables, along with half a red bell pepper. I also left the soup somewhat chunky instead of smooth.
Black Bean Soup
Randy Mayor
Top this hearty and healthy black bean soup with a dollop of low-fat sour cream and/or chopped green onions. Each serving has less than 225 calories.
Yield: 6 servings (serving size: about 1 cup)
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Nutritional Information
Amount per serving
- Calories: 221
- Calories from fat: 17%
- Fat: 4.1g
- Saturated fat: 0.3g
- Monounsaturated fat: 1.7g
- Polyunsaturated fat: 1.9g
- Protein: 12g
- Carbohydrate: 32g
- Fiber: 12.4g
- Cholesterol: 0.0mg
- Iron: 4.8mg
- Sodium: 643mg
- Calcium: 84mg
Ingredients
- 1 tablespoon olive oil
- 1/2 cup diced celery
- 1/2 cup minced onion
- 1/4 cup diced green bell pepper
- 3 tablespoons chopped carrot
- 1 tablespoon minced garlic
- 1 1/2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon chili powder
- 1/4 teaspoon freshly ground black pepper
- 2 cups vegetable broth
- 1 cup water
- 3 (15-ounce) cans black beans, rinsed and drained
- Sliced green onions (optional)
Preparation
- Heat oil in a large saucepan over medium heat. Add celery, minced onion, bell pepper, and carrot. Cook 10 minutes or until tender, stirring occasionally. Add garlic and the next 4 ingredients (through black pepper); sauté 3 minutes. Add broth, water, and beans; bring to a boil. Reduce heat, and simmer 15 minutes. Cool slightly.
- Place half of soup in a blender, and process until smooth. Pour into a bowl. Repeat procedure with remaining soup. Garnish with sliced green onions, if desired.
Black Bean Soup Recipe at a Glance
- COURSE: Appetizers, Main Dishes, Soups/Stews
- CUISINE: American, Southwest, Mexican
- MAIN INGREDIENT: Beans
- DIETARY CONSIDERATION: Low Calorie, Low Cholesterol, Meatless, Low Saturated Fat, Heart-Healthy, Gluten-Free
- COOKING METHOD: Blender
- OCCASION: Autumn, Spring, Summer, Winter
- PUBLICATION: Cooking Light
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