Quick Black Bean Soup

MacroMiranda
MacroMiranda Posts: 78 Member
in Recipes
As we're inching towards Fall (can you believe it's almost September?), I'm starting to get really excited about making soups. Here's a hearty black bean soup recipe I found in a work newsletter a couple years back. It's seasonally versatile, and I'm going to make this for dinner tonight, so I thought I'd share.

Easy Black Bean Soup
Ingredients:
2- 15 oz cans black beans, undrained
1- 16 oz can vegetable broth ( I use 1 tsp Better than Bouillon plus according water)
1/2 C salsa of your choice*
1 T. chili powder
Optional toppings:
shredded cheese
sour cream or greek yogurt
chopped onion
chopped fresh cilantro

Directions:
Mash one can of black beans with a potato masher or blend in a food processor. Pour both cans of beans into a medium saucepan. Add vegetable broth, salsa, and chili powder. Bring to a boil, and you're done! Top with extras.
4 servings

Nutrition information (without toppings) as per the original recipe:
Calories: 213
Fat: 2.7 g
Protein: 14.5 g
Fiber: 11 g
Carbs: 32.9 g

* Store bought fresh salsa works well, but I like to use this recipe substituting Hunt's fire roasted tomatoes, adding a handful of cilantro, and a fresh squeezed lime:
http://www.sixsistersstuff.com/2011/11/chilis-copycat-salsa-recipe.html
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Replies

  • vegan4lyfe2012
    vegan4lyfe2012 Posts: 1,239 Member
    Yummy :) I've been making this for quite awhile now & love it!
  • siriuslestrange1
    siriuslestrange1 Posts: 74 Member
    hmmm... Wanting to make this. Wonder if I could add some veggies to stretch it further and maybe reduce the carbs? I'm thinking onion, pepper, tomato (all in salsa, I know, but fresh is always good!), corn (though that wouldn't lower carbs any), carrots. Anyone else have suggestions?
  • MacroMiranda
    MacroMiranda Posts: 78 Member
    hmmm... Wanting to make this. Wonder if I could add some veggies to stretch it further and maybe reduce the carbs? I'm thinking onion, pepper, tomato (all in salsa, I know, but fresh is always good!), corn (though that wouldn't lower carbs any), carrots. Anyone else have suggestions?

    Good ideas! I would maybe go the direction of greens and add in some spinach, chopped kale, or cabbage. Maybe zucchini and chopped bell peppers too.
  • taidasrictar
    taidasrictar Posts: 100 Member
    hmm might have to try to yours i do the super simple version of this

    1 can black beans
    about 200g of salsa
    1 serving of frozen corn
    and usually 1 serving (28g)cheese

    and just nuke it

    yours sounds better than mine :)
  • joyce0624
    joyce0624 Posts: 115 Member
    Bump!
  • MacroMiranda
    MacroMiranda Posts: 78 Member
    For some reason I'm not seeing the option to edit my original post, so here's a pic all the way down here :)

    7ece9283-4e4d-4ddc-be8c-993a6a91c5b0.jpg
  • MacroMiranda
    MacroMiranda Posts: 78 Member
    hmm might have to try to yours i do the super simple version of this

    1 can black beans
    about 200g of salsa
    1 serving of frozen corn
    and usually 1 serving (28g)cheese

    and just nuke it

    yours sounds better than mine :)

    I like how the chili powder and vegetable broth add an extra depth of flavor, and I think you might too! Corn sounds really good though, I'll try adding that in next time. This could also be a good soup to just assemble cold, portion, and heat in the microwave or stovetop, as it doesn't need to be cooked, just heated.
  • toothfairy2717
    toothfairy2717 Posts: 39
    Ooooooh I love black bean soup!
  • kbeardmore22
    kbeardmore22 Posts: 283 Member
    Looks very yummy, will have to try!
  • mmkaye
    mmkaye Posts: 23 Member
    Soon as it gets cool here I'm making this!
  • mmkaye
    mmkaye Posts: 23 Member
    Soon as it gets cool here I'm making this!
  • perrinjoshua
    perrinjoshua Posts: 286 Member
    Thanks for the recipe. A must try for sure! Sounds delicious.
  • Katefra
    Katefra Posts: 21 Member
    This sounds a lot like Taco soup which my husband even loves! I will try it this winter for sure. The winters here in Illinois get really cold and this sounds like it could hit the spot!
  • rachface1234
    rachface1234 Posts: 227 Member
    + onions and bell peppers + cumin + topped with slices of avocado and lime wedges YUMMMMMMMM :love:
  • JenniTheVeggie
    JenniTheVeggie Posts: 2,474 Member
    Looks good!
  • dreamer12151
    dreamer12151 Posts: 1,031 Member
    Nummy sounding! Looks pretty cheap to make, too. Gonna hit the grocery store tomorrow, and bam - dinner for me for four nights! (wow - say that 3 times fast! lol)

    Thanks for sharing!!
  • lisapr123
    lisapr123 Posts: 863 Member
    bump
  • Odiliawine
    Odiliawine Posts: 116 Member
    Looks delicious and I do love my black beans!
  • Groovyca2022
    Groovyca2022 Posts: 21,378 Member
    Yum...love black bean soup.
  • bubblyharry
    bubblyharry Posts: 4
    All vegetables are carbs. If you add them, the carb count will go up.. Beans are a complex carb and a great source of protein and fibre and you shouldn't be concerned about their carb content.
  • dreamer12151
    dreamer12151 Posts: 1,031 Member
    So I made this tonight...and I liked it! I decided not to take the word of the original recipe (sorry, OP!) and to double check the calculations, and I came up with a lower number of calories. Then, I made up the recipe, stopping with only 1 can of broth. I found it didn't need the 2nd can. Here's what I used:

    2 cans - Goya black beans (630 calories total)
    1 can - Swanson's Chicken broth 33% less sodium (30 calories total) - I had this already on hand
    1/2 cup - 505 Southwestern All American Salsa w/green chilis, mild (40 calories)
    1/2 teaspn - chili powder (0 calories)

    Grand total: 175 calories per serving! (1g fat, 36g carbs, 13g protein, 1290 sodium, 3 sugar)

    Dinner tonight & 3 more are already in the fridge for later. Don't forget to add in your toppings, though...a little fat free sour cream & a smidgen of cheese & this was a great dinner.
  • jerber160
    jerber160 Posts: 2,607 Member
    THANK YOU for this.. it looks wonderful... but I have to wonder why you wait until fall? I'm the kind that can eat conch chowder in 99 degree heat and pour on the hot sauce! mmmmmm looking forward to making this thanks
  • jennifershirsch
    jennifershirsch Posts: 27 Member
    Bump....looks delicious!! Can't wait to try it out.
  • MacroMiranda
    MacroMiranda Posts: 78 Member
    So I made this tonight...and I liked it! I decided not to take the word of the original recipe (sorry, OP!) and to double check the calculations, and I came up with a lower number of calories. Then, I made up the recipe, stopping with only 1 can of broth. I found it didn't need the 2nd can. Here's what I used:

    2 cans - Goya black beans (630 calories total)
    1 can - Swanson's Chicken broth 33% less sodium (30 calories total) - I had this already on hand
    1/2 cup - 505 Southwestern All American Salsa w/green chilis, mild (40 calories)
    1/2 teaspn - chili powder (0 calories)

    Grand total: 175 calories per serving! (1g fat, 36g carbs, 13g protein, 1290 sodium, 3 sugar)

    Dinner tonight & 3 more are already in the fridge for later. Don't forget to add in your toppings, though...a little fat free sour cream & a smidgen of cheese & this was a great dinner.

    I put the nutrition facts that were posted with the recipe when I found it, but now that you bring this up, I think my facts were off too. I think I picked an overestimated salsa through the database. Thanks for bringing this up!
  • FizikallyFit
    FizikallyFit Posts: 180 Member
    Gotta try it!
  • TheLongRunner
    TheLongRunner Posts: 688 Member
    Bump!
  • KANGOOJUMPS
    KANGOOJUMPS Posts: 6,474 Member
    on yum, my friend just gave me one with pumpkin in it,
    I love anything with black beans.
  • Mouseanonymous802
    Mouseanonymous802 Posts: 76
    BUMP!
  • dream_in_colors
    dream_in_colors Posts: 12
    bump
  • Bluepopsicle_25
    Bluepopsicle_25 Posts: 62 Member
    Bump for later

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