Black Bean Soup

Vegetarian
Gluten Free
Health score
10%
Black Bean Soup
15 min.
4
246kcal

Suggestions


Welcome to a delightful culinary experience with our quick and easy Black Bean Soup! Perfect for those busy days when you crave a nutritious meal without spending hours in the kitchen, this vegetarian and gluten-free dish is ready in just 15 minutes. Packed with flavor and wholesome ingredients, it’s an ideal choice for lunch, dinner, or any time you need a satisfying main course.

This soup features the rich, earthy taste of Progresso® black beans, which are not only delicious but also a fantastic source of protein and fiber. The addition of chipotle chile in adobo sauce gives it a smoky kick, while fresh lime juice and cilantro brighten the flavors, making each spoonful a burst of freshness. Topped with crumbled queso fresco cheese, this dish offers a delightful contrast of textures and tastes that will leave you wanting more.

Whether you’re hosting a dinner party or simply enjoying a cozy night in, this Black Bean Soup is sure to impress. It’s versatile enough to be served as a main dish or as a hearty side, and the vibrant colors make it visually appealing. Plus, with only 246 calories per serving, you can indulge guilt-free! So grab your saucepan and potato masher, and let’s whip up a bowl of this comforting soup that’s as nourishing as it is delicious!

Ingredients

  • 30 oz black beans rinsed drained progresso® canned
  • teaspoon chipotles in adobo chopped (from 7-oz can)
  • tablespoons cilantro leaves fresh chopped
  • 0.5 teaspoon ground cumin 
  • tablespoon juice of lime fresh
  •  lime wedges 
  • 0.3 cup queso fresco crumbled
  • 0.5 cup salsa fresh refrigerated
  • 1.5 cups vegetable stock 

Equipment

  • sauce pan
  • potato masher

Directions

  1. In 2-quart saucepan, mash beans slightly with potato masher. Stir in broth, salsa, lime juice, chile and cumin.
  2. Heat to boiling; reduce heat. Simmer uncovered 5 minutes or until thoroughly heated.
  3. Remove from heat; stir in cilantro.
  4. Top individual servings with cheese.
  5. Serve with lime wedges.

Nutrition Facts

Calories246kcal
Protein23.99%
Fat11.25%
Carbs64.76%

Properties

Glycemic Index
28.5
Glycemic Load
0.96
Inflammation Score
-7
Nutrition Score
16.2126086432%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
8.08mg
Naringenin
0.63mg
Quercetin
0.2mg

Nutrients percent of daily need

Calories:245.87kcal
12.29%
Fat:3.19g
4.91%
Saturated Fat:1.49g
9.29%
Carbohydrates:41.36g
13.79%
Net Carbohydrates:25.43g
9.25%
Sugar:2.68g
2.98%
Cholesterol:7.01mg
2.34%
Sodium:1459.48mg
63.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.32g
30.64%
Fiber:15.93g
63.73%
Folate:133.67µg
33.42%
Phosphorus:284.28mg
28.43%
Manganese:0.54mg
27.24%
Iron:4.51mg
25.04%
Copper:0.45mg
22.4%
Potassium:780.1mg
22.29%
Vitamin B1:0.32mg
21.42%
Magnesium:84.08mg
21.02%
Vitamin B2:0.29mg
16.97%
Vitamin C:12.79mg
15.51%
Calcium:149.99mg
15%
Zinc:1.51mg
10.08%
Vitamin B6:0.19mg
9.62%
Vitamin A:461.76IU
9.24%
Vitamin B3:1.74mg
8.7%
Selenium:5.11µg
7.3%
Vitamin B5:0.54mg
5.38%
Vitamin E:0.5mg
3.3%
Vitamin B12:0.17µg
2.85%
Vitamin K:2.23µg
2.12%
Vitamin D:0.27µg
1.83%