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Creamy Black Bean Soup Recipe
Ready in just 30 minutes, our Creamy Black Bean Soup is a delicious blend of black beans, carrots, and spices, making it a hearty, protein-packed, and fiber-rich meal you'll love!
Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 6 Servings
Calories: 137 kcal
Course:
Soup
Cuisine:
South American
Ingredients
- 3 cups black beans cooked, divided
- 1 carrot grated
- 1 cup fat free chicken broth can substitute vegetable broth
- 1 cup water
- 1/2 cup fat free sour cream plus more for garnish
- 1/2 tsp. cumin
- 1/2 tsp. chili powder
- 1/2 tsp. garlic powder
- Cilantro and scallions for garnish
Instructions
- Reserve 1/2 cup of the whole black beans outside of the pot.
- Bring the remaining beans, chicken broth, water, carrot, cumin, chili powder, and garlic powder to a simmer over medium heat, stirring occasionally.
- After about five minutes, reduce the heat to low and transfer the contents of the pot to a blender. Hold the lid tight (the heat from the soup tends to build pressure inside the blender) and pulse the contents until smooth. Alternatively, you can purée the beans directly in the pot with an immersion blender.
- Return the mixture to the pot and add the reserved whole beans back in (this gives the soup some texture).
- Stir in half a cup of sour cream until incorporated.
- Serve topped with a dollop of sour cream, chopped scallions, and a sprinkling of cilantro.
Cup of Yum
Notes
- Add 1 hour and 40 minutes to the time if you haven't already cooked the black beans.
- To store your Creamy Black Bean Soup, let it cool completely and transfer it to an airtight container. It will stay good in the refrigerator for up to 4 days. To freeze, place the leftovers in a freezer-safe container, leaving space for expansion, and freeze for up to 3 months.
- To reheat, thaw overnight in the fridge if frozen, then warm on the stovetop over medium heat, stirring occasionally, until heated through.
Nutrition Information
Serving
1serving
Calories
137kcal
(7%)
Carbohydrates
25g
(8%)
Protein
9g
(18%)
Fat
1g
(2%)
Saturated Fat
0.1g
(1%)
Polyunsaturated Fat
0.3g
Monounsaturated Fat
0.1g
Cholesterol
2mg
(1%)
Sodium
199mg
(8%)
Potassium
394mg
(11%)
Fiber
8g
(32%)
Sugar
1g
(2%)
Vitamin A
1879IU
(38%)
Vitamin C
1mg
(1%)
Calcium
59mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6Servings
Amount Per Serving
Calories 137
% Daily Value*
| Serving | 1serving | |
| Calories | 137kcal | 7% |
| Carbohydrates | 25g | 8% |
| Protein | 9g | 18% |
| Fat | 1g | 2% |
| Saturated Fat | 0.1g | 1% |
| Polyunsaturated Fat | 0.3g | 2% |
| Monounsaturated Fat | 0.1g | 1% |
| Cholesterol | 2mg | 1% |
| Sodium | 199mg | 8% |
| Potassium | 394mg | 8% |
| Fiber | 8g | 32% |
| Sugar | 1g | 2% |
| Vitamin A | 1879IU | 38% |
| Vitamin C | 1mg | 1% |
| Calcium | 59mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.