Black Bean Soup
Black beans are a great source of protein, fiber and a low-fat option to be substituted for meat. They are high in potassium and may help regulate blood pressure.
Servings 5 (click to scale)
Calories 264kcal
Ingredients
- 1/4 tsp extra virgin olive oil
- 1/2 cup yellow onion diced
- 1/2 cup celery diced
- 1/2 cup carrots diced
- 1 tsp fresh garlic minced
- 3 cup black beans cooked (or two 15-ounce cans, drained and rinsed)
- 1 Tbsp jalapeno peppers chopped
- 1 each bay leaves
- 1/2 tsp dried thyme
- 1/2 tsp ground cumin
- 1/2 tsp ground coriander
- 4 cup low sodium vegetable broth
- 1/4 cup chili sauce
- 1/4 tsp sea salt
- 1/4 tsp ground black pepper
- 1/4 cup fresh cilantro chopped
Instructions
- Heat the olive oil in a medium stockpot over a medium-high heat.
- Add the onions, celery, carrots, garlic, and beans. Cook until the onions have softened, about 2 minutes. Add the jalapeno, bay leaf, thyme, cumin, and coriander. Cook for another minute. Add the vegetable stock and chili sauce. Bring contents to a boil, reduce heat and simmer for 30 minutes.
- Stir in the cilantro, salt and pepper. You can serve the soup as chunky bean soup now. Remove bay leaf before serving. Service size is 1 cup.
For a creamy black bean soup
- Remove bay leaf, carefully ladle the soup into a blender. Puree the soup until smooth. Return soup to a pan and heat to serve. Adjust the seasoning with additional salt and pepper. You may need to add a little more stock or water to the soup for a creamy consistency if the soup is too thick.
Nutrition
Calories: 264kcal | Carbohydrates: 48g | Protein: 16g | Fat: 2g | Saturated Fat: 0g | Sodium: 814mg | Fiber: 17g
