Black Bean Soup
Serves5 (2 cups each)
SWAP ScoreWhat's this?
Ingredients
- 2 tablespoons canola oil
- 1 vidalia onion
- 2 carrots, diced
- 2 stalks celery, diced
- 4 cloves garlic, minced
- 1 teaspoon basil, dried
- 1 teaspoon oregano, dried
- 2 teaspoons chili powder
- 3 15-ounce cans beans, black, low sodium, drained and rinsed
- 8 cups water
- 1 cube chicken bouillon, low sodium
- 4 tablespoons lime juice
- 1/4 cup yogurt, low-fat, plain (optional)
Directions
- Heat oil in a large soup pot over medium heat.
- Add an onion, carrots, and celery, and cook until soft, about 5-7 minutes.
- Add garlic, basil, oregano, and chili powder and cook another 30-60 seconds until fragrant.
- Add the beans, water, and bouillon cube and raise the heat to high and bring to a boil.
- Turn the heat down to low and gently simmer about 2 hours until the beans are tender.
- If you want a pureed soup, put 2 cups soup in a blender and put the top on, halfway (this will allow the steam to escape) and blend until smooth. Transfer to a large container. Repeat using the rest of the soup.
- Just before serving, squeeze the juice of 1/4 lime on each serving and a tablespoon of yogurt.
Recipe Tips
Keeps in the refrigerator up to 5 days.
Nutrition Facts
Black Bean Soup
Amount Per Serving (2 cups eachg)
Calories 344
Calories from Fat 63
% Daily Value*
Total Fat 7g
11%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 1mg
0%
Sodium 965mg
40%
Potassium 812mg
23%
Total Carbohydrates 66g
22%
Dietary Fiber 13g
52%
Sugars 27g
Protein 14g
28%
Vitamin A
76%
Vitamin C
15%
Vitamin D0%
Calcium
12%
Iron
21%
* Percent Daily Values are based on a 2000 calorie diet.
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