Quick Black Bean Soup
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
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
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Yummy I've been making this for quite awhile now & love it!0
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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?0
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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.0 -
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 mine0 -
Bump!0
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For some reason I'm not seeing the option to edit my original post, so here's a pic all the way down here
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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.0 -
Ooooooh I love black bean soup!0
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Looks very yummy, will have to try!0
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Soon as it gets cool here I'm making this!0
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Soon as it gets cool here I'm making this!0
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Thanks for the recipe. A must try for sure! Sounds delicious.0
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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!0
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+ onions and bell peppers + cumin + topped with slices of avocado and lime wedges YUMMMMMMMM0
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Looks good!0
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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!!0 -
bump0
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Looks delicious and I do love my black beans!0
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Yum...love black bean soup.0
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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.0
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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.0 -
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 thanks0
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Bump....looks delicious!! Can't wait to try it out.0
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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!0 -
Gotta try it!0
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Bump!0
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on yum, my friend just gave me one with pumpkin in it,
I love anything with black beans.0 -
BUMP!0
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bump0
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Bump for later0
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