Black Bean Soup

3 Reviews
ADD YOUR REVIEW
Randy Mayor
Yield
6 servings (serving size: about 1 cup)
By Earthbound Farm
April 2005
RECIPE BY Cooking Light

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.

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)

Nutritional Information

  • Calories 221
  • Caloriesfromfat 17%
  • Fat 4.1g
  • Satfat 0.3g
  • Monofat 1.7g
  • Polyfat 1.9g
  • Protein 12g
  • Carbohydrate 32g
  • Fiber 12.4g
  • Cholesterol 0.0mg
  • Iron 4.8mg
  • Sodium 643mg
  • Calcium 84mg

How to Make It

Step 1

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.

Step 2

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.

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Ratings & Reviews

skspillman's Review

parezra
July 28, 2011
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.

Misscontractor's Review

Misscontractor
December 29, 2010
Hearty and healthy is right. It's also tasteless!

parezra's Review

skspillman
December 07, 2008
I made this for some vegetarian friends and paired it with a Southwestern salad of mixed greens, fresh corn, red onion, avocado and cilantro dressing. They loved it! I like that it feels creamy without having any dairy in it. One thing though -- even a small serving is extremely filling. I felt stuffed afterwards. It must be fiber from all the beans. :P