Black Bean Soup

Vegetarian
Gluten Free
Health score
30%
Black Bean Soup
45 min.
4
377kcal

Suggestions


Discover the delightful flavors of our hearty Black Bean Soup, a perfect dish for anyone seeking a nutritious, vegetarian, and gluten-free option for lunch or dinner. Ready in just 45 minutes, this easy-to-make main course is not only satisfying but also packed with wholesome ingredients that nourish the body and soul.

This soup features the rich taste of dried black beans, enhanced with the smokiness of chopped green chiles and the vibrant aroma of fresh cilantro. Each bowl is brimming with flavor, thanks to the aromatic combination of garlic, onion, and spices like cumin and oregano. The addition of fat-free chicken broth keeps the dish light, while a splash of crema Mexicana introduces a creamy texture that beautifully balances the earthiness of the beans.

Whether you’re enjoying a cozy dinner at home or inviting friends over for a casual lunch, this Black Bean Soup is sure to impress. Top it with chopped hard-cooked eggs for an extra protein boost and garnish with additional cilantro leaves for a fresh finish. With a caloric breakdown that reflects a harmonious balance of protein, fat, and carbs, this soup is as guilt-free as it is delicious. Savor every spoonful of this comforting classic that the whole family will love!

Ingredients

  • ounce chiles green chopped canned
  • 0.3 cup crema mexicana 
  • cup black beans dried
  • 2.5 cups less-sodium chicken broth fat-free
  • cup cilantro leaves fresh
  • servings cilantro leaves fresh
  •  garlic cloves divided minced
  • 0.8 teaspoon ground cumin 
  • 0.3 teaspoon ground pepper red
  • large hard-cooked eggs peeled finely chopped
  • 0.5  jalapeno seeded
  • 2.5 tablespoons olive oil extra-virgin divided
  • 0.8 cup onion chopped
  • teaspoon oregano dried
  • 0.8 teaspoon salt 
  • 0.3 cup no-salt-added tomato paste 
  • cups water 

Equipment

  • bowl
  • frying pan
  • ladle
  • blender
  • dutch oven

Directions

  1. Sort and wash beans, and place in a large Dutch oven. Cover with water; cover and let stand for 8 hours.
  2. Drain beans.
  3. Heat 1 1/2 teaspoons oil in a Dutch oven over medium heat.
  4. Add onion; cook 4 minutes, stirring often.
  5. Add 5 garlic cloves; cook 1 minute. Increase heat to medium-high.
  6. Add beans, broth, and next 7 ingredients (through chiles); bring to a boil. Cover, reduce heat, and simmer 1 hour or until beans are tender.
  7. Let stand 10 minutes.
  8. Place half of bean mixture in a blender.
  9. Remove center piece of blender lid; secure blender lid on blender.
  10. Place a clean towel over opening in blender lid. Process until smooth.
  11. Pour into a large bowl. Repeat procedure with remaining mixture. Return soup to pan; cook 5 minutes, stirring often.
  12. Finely chop 1 cup cilantro and jalapeo.
  13. Combine 2 tablespoons oil, 2 garlic cloves, cilantro, jalapeo, and crema. Ladle 1 1/4 cups soup into each of 4 bowls; top each with 2 tablespoons crema.
  14. Sprinkle soup with eggs.
  15. Garnish with cilantro leaves, if desired.

Nutrition Facts

Calories377kcal
Protein18.88%
Fat38.06%
Carbs43.06%

Properties

Glycemic Index
60
Glycemic Load
2.26
Inflammation Score
-9
Nutrition Score
23.872608516527%

Flavonoids

Petunidin
7.47mg
Delphinidin
8.97mg
Malvidin
5.15mg
Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
1.5mg
Kaempferol
0.21mg
Myricetin
0.09mg
Quercetin
8.44mg

Nutrients percent of daily need

Calories:376.57kcal
18.83%
Fat:16.33g
25.12%
Saturated Fat:2.67g
16.7%
Carbohydrates:41.57g
13.86%
Net Carbohydrates:31.83g
11.57%
Sugar:5.59g
6.21%
Cholesterol:147.69mg
49.23%
Sodium:1378.96mg
59.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.23g
36.45%
Folate:260.76µg
65.19%
Fiber:9.74g
38.96%
Manganese:0.78mg
38.78%
Vitamin B1:0.52mg
34.35%
Potassium:1113.4mg
31.81%
Phosphorus:289.67mg
28.97%
Copper:0.56mg
28.15%
Magnesium:105.86mg
26.47%
Selenium:18.17µg
25.96%
Iron:4.67mg
25.94%
Vitamin K:26.43µg
25.18%
Vitamin C:20.46mg
24.8%
Vitamin B2:0.38mg
22.12%
Vitamin B6:0.4mg
19.89%
Vitamin E:2.77mg
18.46%
Vitamin A:916.94IU
18.34%
Zinc:2.5mg
16.69%
Calcium:158.71mg
15.87%
Vitamin B3:2.64mg
13.18%
Vitamin B5:1.28mg
12.79%
Vitamin B12:0.7µg
11.67%
Vitamin D:0.82µg
5.5%
Source:My Recipes