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Vegetable Soup with Black Beans and Zucchini
This simple veggie soup is a great mid-week meal that's flavorful, fills bellies and is really nutritious!
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 6
Calories: 167 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 2 tablespoons olive oil
- 1 medium white onion chopped
- 2 garlic cloves minced
- 2 tablespoons tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- ½ teaspoon smoked paprika
- ¼ teaspoon salt
- 4 cups vegetable broth or stock
- ¼ cup fresh cilantro chopped, divided
- 3 carrots finely chopped
- 15- ounce can diced tomatoes drained
- 15- ounce canned black beans drained and rinsed
- 2 large zucchini cut into ½-inch cubes
- 1 avocado sliced, for topping
- shredded cheddar cheese optional topping
Instructions
- In a large soup pot, heat oil over medium-high heat. Add the onion and garlic, and cook while stirring from time to time, until soft and translucent.
- Stir in the tomato paste, cumin, chili powder, paprika, and salt. Add the broth, half the cilantro, carrots, and tomatoes. Stir and bring to a boil, reduce the heat, cover, and simmer for 15 minutes.
- Stir in the black beans and zucchini, cover, and continue to simmer for 5 to 7 minutes until the zucchini is tender.
- Ladle soup into bowls and top with sliced avocado and cheese. Serve along with corn tortilla chips, either whole on the side or crumbled on top.
Cup of Yum
Nutrition Information
Serving
1 bowl
Calories
167kcal
(8%)
Carbohydrates
25g
(8%)
Protein
7g
(14%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Sodium
546mg
(23%)
Potassium
724mg
(21%)
Fiber
9g
(36%)
Sugar
7g
(14%)
Vitamin A
5624IU
(112%)
Vitamin C
25mg
(28%)
Calcium
80mg
(8%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 167
% Daily Value*
| Serving | 1 bowl | |
| Calories | 167kcal | 8% |
| Carbohydrates | 25g | 8% |
| Protein | 7g | 14% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 546mg | 23% |
| Potassium | 724mg | 15% |
| Fiber | 9g | 36% |
| Sugar | 7g | 14% |
| Vitamin A | 5624IU | 112% |
| Vitamin C | 25mg | 28% |
| Calcium | 80mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.