Healthy Black Bean Soup
This soup is full of flavor and is so easy to prepare. Using canned beans and salsa, along with cumin and cilantro, this soup is a great way to throw dinner together in minutes.
- Yield
- 4 Servings
- Serving size
- 1 1/2 cups
- Rating
- 3.95 of 5 (20 ratings)
Food groups
- Vegetables: 1 1/2 cups
Ingredients
- 2 cans (15.5 ounces each) low-sodium black beans, drained and rinsed
- 2 cups low-sodium chicken broth (or low-sodium vegetable broth)
- 1 cup fresh salsa
- 1 teaspoon ground cumin
- 4 tablespoons low-fat sour cream (or fat-free)
- 2 tablespoons fresh cilantro, chopped
Directions
- Wash hands with soap and water.
- Lightly purée one can of black beans with broth, salsa, and cumin in a blender.
- In a medium saucepan, combine puréed bean mixture with remaining beans and heat through.
- To serve, ladle soup into 4 bowls.
- Top each bowl with one tablespoon of sour cream and garnish with the cilantro.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 255.25 |
| Total Fat | 3.23 g |
| Saturated Fat | 1.41 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 5.25 mg |
| Carbohydrates | 42.13 g |
| Dietary Fiber | 15.93 g |
| Total Sugars | 2.43 g |
| Added Sugars included | 0 g |
| Protein | 16.75 g |
| Calcium | 116 mg |
| Potassium | 937 mg |
| Sodium | 428.75 mg |
| Copper | 1 mg |
| Iron | 5 mg |
| Magnesium | 88 mg |
| Phosphorus | 301 mg |
| Selenium | 3 mg |
| Zinc | 2 mg |
| Vitamin A | 30 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 21 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 12 mcg |
| Folate | 144 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.3 mg |
| Niacin | 3 mg |
| Choline | 61 mg |
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- Magic Crust Quiche
- Pork Loin Roast with Veggies
- Mediterranean Chicken and White Bean Salad
- Eggplant Stir Fry
- Tostadas
- Slow Cooker Hamburger Stew
- Chicken Soup for the Soul
- Red Beans and Rice
Source
Recipe by: Adapted from "Easy and Healthy Black Bean Soup" — Bronson Wellness Center — Bronson Healthcare - Michigan
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/healthy-black-bean-soup. Federal works are public domain in the United States.