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–+ servings

Black Bean Soup

Serving Size: 4
High in fiber and protein, this delicious soup is diabetes-friendly and heart healthy!

Recipe by: Mayumi Tavalero

Cook Times

Active Prep10
Hands-On Cook15
Hands-Off Cook0
Passive0
Recipe Serving Size4

Cooking Tools Required

Cutting board, Immersion Blender, Measuring cups and spoons, Pot with lid, Sharp Knives, Top Stove

Ingredients

  • 30 ounce canned black beans no salt added rinsed and drained
  • 1 small red onion chopped
  • 2 clove garlic minced
  • 1 red bell pepper chopped
  • 2 cup low-sodium vegetable broth
  • 1 teaspoon cumin
  • 1/2 teaspoon smoked paprika
  • 1 tablespoon olive oil
  • 1/4 cup fresh cilantro optional
  • 1 lime juiced
  • 1/3 teaspoon freshly ground black pepper

Instructions

Sauté base:

  • Heat oil in a pot. Sauté onion, garlic, and bell pepper for ~4–5 min until soft.

Simmer soup:

  • Add black beans, broth, cumin, paprika, salt, and pepper. Simmer for 10 minutes.

Blend (optional):

  • Use an immersion blender to blend part of the soup for a thicker texture (or blend 1–2 cups in a blender and stir back in).

Finish:

  • Add lime juice and cilantro before serving.
Reheating Instructions
Heat in the microwave on medium heat until heated through or in a pot on the cooktop, stirring often.

Nutrition

Calories: 258kcal | Carbohydrates: 43g | Protein: 14g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 749mg | Potassium: 795mg | Fiber: 17g | Sugar: 3g | Vitamin A: 1142IU | Vitamin C: 49mg | Calcium: 93mg | Iron: 5mg | Phosphorus: 253mg