Black Bean Soup
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Black Bean Soup
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Beans, beans, the magical fruit, try ‘em in this Black Bean Soup!
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Ingredients
- 1 1/2 tablespoons olive oil
- 1 medium yellow onion diced
- 2 celery ribs diced
- 1 medium carrot peeled and diced
- 1 red bell pepper diced
- 3 garlic cloves minced
- 2 teaspoons ground cumin
- 3/4 teaspoon dried oregano
- 3/4 teaspoon chili powder
- 3 15-ounce cans black beans, rinsed and drained
- 3 1/2 cups low-sodium vegetable broth
- 1 bay leaf
- 2 tablespoons fresh lime juice
- Salt and freshly ground black pepper to taste
- Optional toppings: diced avocado, chopped cilantro, sliced green onions, sour cream
Instructions
- In a large pot, heat the olive oil over medium heat. Next, add the diced onion, celery, carrot, and red bell pepper.
- Cook the vegetables, stirring occasionally, until they are tender, about 8 minutes.
- Add the minced garlic, ground cumin, dried oregano, and chili powder and stir. Cook for an additional 1 minute until fragrant.
- Add black beans, vegetable broth, and bay leaf to the pot. Stir and bring to a boil. Lower heat, cover, and simmer for 15-25 minutes.
- Remove the bay leaf. Blend part of the soup using an immersion blender to thicken it, keeping some beans whole for texture. Alternatively, blend 2 cups of soup in a regular blender until smooth, then return it to the pot.
- Stir in the fresh lime juice. Taste and season with salt and pepper as needed. Serve hot with desired optional toppings.
Nutrition Information
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Calories
97kcal
(5%)
Carbohydrates
11g
(4%)
Protein
2g
(4%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Sodium
23mg
(1%)
Potassium
207mg
(6%)
Fiber
3g
(12%)
Sugar
4g
(8%)
Vitamin A
3624IU
(72%)
Vitamin C
44mg
(49%)
Calcium
36mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 97 kcal
% Daily Value*
| Calories | 97kcal | 5% |
| Carbohydrates | 11g | 4% |
| Protein | 2g | 4% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 23mg | 1% |
| Potassium | 207mg | 4% |
| Fiber | 3g | 12% |
| Sugar | 4g | 8% |
| Vitamin A | 3624IU | 72% |
| Vitamin C | 44mg | 49% |
| Calcium | 36mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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