Quick Black Bean Soup

"Black beans are a huge family favorite. My 19-month-old son eats the beans right out of the can, so I always set some aside for him." —Vicki Miller, Powell, OH

Yield: 4 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 105
  • Calories from fat: 8%
  • Fat: 0.9g
  • Saturated fat: 0.3g
  • Monounsaturated fat: 0.4g
  • Polyunsaturated fat: 0.1g
  • Protein: 9g
  • Carbohydrate: 20.3g
  • Fiber: 7.1g
  • Cholesterol: 8mg
  • Iron: 2.4mg
  • Sodium: 713mg
  • Calcium: 56mg

Ingredients

  • 1/4 cup chopped red onion
  • 1/4 cup water
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground red pepper
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 2 (15-ounce) cans black beans, rinsed, drained, and divided
  • 2 teaspoons fresh lime juice
  • Cooking spray
  • 1/4 cup (2 ounces) finely chopped reduced-fat ham (such as Hormel)

Preparation

  1. 1. Combine first 5 ingredients in a large saucepan. Add 1 1/2 cans beans; bring to a boil. Reduce heat, and simmer 15 minutes. Place bean mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in lid (to avoid splatters). Blend until smooth. Return soup to pan. Add remaining 1/2 can of beans to pan; cook 2 minutes. Stir in juice; set aside.
  2. 2. Heat a small nonstick skillet over medium heat. Coat pan with cooking spray. Add ham to pan; cook 2 minutes or until lightly browned. Ladle 1 cup soup into each of 4 bowls; top each serving with 1 tablespoon ham.
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