Black Bean Soup

Dairy-Free | Gluten-Free | Main Dishes | Quick & Easy | Soups | High in Fiber | Vegan | Vegetarian

Hearty, wholesome, and with just the right amount of spice. Top it off with nonfat yogurt or low-fat sour cream.

Black Bean Soup
4
Servings
25 minutes
Total Time
$1.68
Cost per serving
Serving size:1-1/2 cups
Prep time:10 minutes
Cook time:15 minutes
Total time:25 minutes
Equipment:

Large sauce pan with lid

Measuring spoons

Measuring cups

Colander

Utensils:

Mixing spoon

Serving Suggestion:

With corn bread or whole grain tortilla chips

Ingredients

3 cups black beans, cooked (or two 14 oz cans of black beans)

2 teaspoons oil, vegetable or canola

1/2 cup onion, chopped (about 1/2 medium onion)

1 tablespoon chili powder

1 teaspoon ground cumin (optional)

1 can (14.5 ounces) diced tomatoes with green chilies

1 cup water

1 tablespoon lime or lemon juice (optional)

Nonfat yogurt or low-fat sour cream and cilantro for garnish (optional)    

Instructions

  1. Before you begin wash your hands, surfaces, utensils and vegetables.
  2. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring frequently until onion begins to soften (about 2 to 3 minutes). Add chili powder. Add cumin, if using. Cook and stir for 1 minute.
  3. Drain and rinse black beans in colander.
  4. Add beans, tomatoes and water. Bring to boil. Reduce heat and simmer for 10 minutes (covered).
  5. Remove from heat and stir in lime or lemon juice, if desired.
  6. Garnish with yogurt or sour cream and cilantro before serving.

Tips

  • You can use 2 cans (14 ounces) reduced sodium black beans (rinsed) in place of the cooked black beans.
  • Soup can be cooked in a slow cooker on low for 3-4 hours.
  • Thin the soup by adding water. Thicken soup by cooking longer without cover.
Ingredients

What goes in Black Bean Soup?

Black Beans
Black Beans
Canned Diced Tomatoes
Canned Diced Tomatoes
Chopped Onions
Chopped Onions

Nutritional Information
(Per Serving)

CALORIES
250
TOTAL FAT
4g
SODIUM
620mg
TOTAL CARBS
42g
PROTEIN
13g
See complete nutrition facts >>
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