Black Bean Soup

Black Bean SoupBeans are loaded with nutrition and make an hearty, creamy low-fat soup. Beans are a best kept secret when it comes to anti-oxidant load as well.

Serves 6

Black Bean Soup

Prep Time: 15 minutes

Cook Time: 2 hours

Total Time: 2 hours, 15 minutes

Yield: 8 cups

Serving Size: 2 cups

Calories per serving: 233 calories

Fat per serving: 4 g fat (1 g saturated)

Black Bean Soup

Ingredients

  • 1 tablespoon canola or olive oil
  • 1 small red onion, about a cup chopped
  • 3 cloves of garlic, minced
  • 1/2 teaspoon salt
  • 1 tablespoons ground cumin
  • 1 tablespoons sweet chili powder
  • zest of 1 lime (about 1 teaspoon)
  • 1/2 teaspoon ground cayenne
  • 1 15-ounce can "no salt added" black beans, drained and well rinsed under cold water
  • 32 ounces chicken broth or low-sodium vegetable broth
  • juice of 2 limes

Instructions

  • Drain beans and rinse under cold water. Set aside.
  • In a large stockpot, heat the oil, over medium-high heat until hot but not smoking. Sauté the red onion until it becomes translucent and soft, about 5-6 minutes. Add cumin, chili, cayenne, and garlic. Continue to cook 2-3 minutes until the spices release their aroma. Increase the heat to high and add the drained beans and 1 1/2 quart of the chicken or vegetable broth. Cover and bring to a boil.
  • Reduce heat to a simmer and continue cooking until beans are tender and have started to break apart (1-1 1/2 hours). If you want a thicker soup, simmer an additional hour or puree in a blender or food processor. Add additional broth if the mixture becomes too thick. Before serving, season with salt, lime juice, and zest.

Nutritional Stats Per Serving (2 cups): 233 calories, 14 g protein, 34 g carbohydrates, 4 g fat (1 g saturated), 5 mg cholesterol, 8 g fiber, 442 mg sodium.

Weight Watchers® Points Plus: 5

http://skinnychef.com/recipes/black-bean-soup

Comments

  1. I just made this and it was delicious and really easy. I had actually never cooked beans from scratch before. One problem though — the skins of my beans were tough and chewy, even as the insides were cooked. Any recommendations?
    Otherwise it was great! Thanks!

    • Super, glad you liked the recipe. Sometimes salt can toughen the skins of beans- you can can cooking them first for an hour or so in water, draining and then adding in the chicken broth that already contains salt.

      On a separate, glad that you are adding beans to your diet or learning to cook them from scratch! I’m sure you’ve heard all the talk about getting extra fiber, right? Just 1 cup has 12 grams- awesome when you consider that they recommend 30-38 grams of fiber a day for men.

  2. We are having this recipe tonight. I am excited to try it. I soak my own beans quite a lot, mostly because it is so much cheaper and lower in salt when you do. I have never used baking soda when soaking them. Why do you say to? Does it help in some way? Thanks!

    • Hi Nicole,

      Soaking beans in plain water definitely helps them to be less “gassy” down the road of you know what I mean, and I have heard that the baking soda aids in that process although there no scientific proof. You may leave it out of course, but while they soak check out this amazing article by my favorite food chemist.

      • Hey, try this. I use kombu when I soak beans. It’s a seaweed and I guess it absorbs the gasous offenders. It’s sold in health food stores. Some brands of canned beans, like Garden of Eden (Eatin’?) already have it in there. It comes in sheets…It’s a wonderfully nutritious additive to soups, etc. I crumble the kombu up, then add to recipes. It’s also available in powder form, but I haven’t tried that yet.
        Thanks for the great recipes!!

  3. Jennifer says:

    I cook my beans overnight in my slow cooker on low. They come out perfect everytime! Thanks for the great recipe Jennifer!

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