Black Bean Soup
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Black Bean Soup
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This black bean soup is so filling, easy to make, and creamy-yet-chunky! Top it with Greek yogurt and a squeeze of lime juice.
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Ingredients
- 2 tablespoons olive oil
- 1 large onion diced
- 3 medium carrots peeled and diced
- 3 celery stalks diced
- 1 ½ teaspoons salt divided
- 1 teaspoon black pepper divided
- 5 garlic cloves minced
- 4 (15-ounce) cans black beans drained and rinsed
- 4 cups low-sodium vegetable broth
- 1 tablespoon cumin
- lime for serving
- Greek yogurt for serving
Instructions
- In a large Dutch oven or heavy-bottomed pot, heat oil over medium heat. Once hot, add the carrots, celery, and onion, 1 teaspoon salt, and ½ teaspoon black pepper and cook for 5-7 minutes until the vegetables are softened and the onion is translucent.
- Add the garlic, stirring until fragrant, about 30 seconds. Add the black beans, vegetable broth, cumin, and remaining salt and pepper. Stir well and bring the mixture to a boil.
- Once boiling, reduce the heat to low and let it simmer for 25-30 minutes to allow the flavors to meld. Use a potato masher to mash some of the beans directly in the pot while keeping some whole.
- Serve warm with fresh lime juice and Greek yogurt.
Equipments used:
Notes
- Storage: Kept in the fridge in an airtight container, this soup will last about 4 days. You can also freeze it for up to 3 months (thawing it in the fridge overnight before reheating). I like to use a saucepan to reheat the soup because it heats more evenly this way!
- The nutrition label is for soup only and does include an optional topping.
- Yield: 6 cups.
Nutrition Information
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Serving
1.5cups
Calories
454kcal
(23%)
Carbohydrates
72g
(24%)
Protein
25g
(50%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
913mg
(38%)
Potassium
1145mg
(33%)
Fiber
25g
(100%)
Sugar
5g
(10%)
Vitamin A
7694IU
(154%)
Vitamin C
7mg
(8%)
Calcium
116mg
(12%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 454 kcal
% Daily Value*
| Serving | 1.5cups | |
| Calories | 454kcal | 23% |
| Carbohydrates | 72g | 24% |
| Protein | 25g | 50% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 913mg | 38% |
| Potassium | 1145mg | 24% |
| Fiber | 25g | 100% |
| Sugar | 5g | 10% |
| Vitamin A | 7694IU | 154% |
| Vitamin C | 7mg | 8% |
| Calcium | 116mg | 12% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
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