Black Bean Soup

Vegetarian
Gluten Free
Dairy Free
Health score
22%
Black Bean Soup
170 min.
4
243kcal

Suggestions


If you're looking for a comforting, hearty, and flavorful dish, this Black Bean Soup is just what you need. It’s a wholesome, vegetarian, and gluten-free option that can easily become the star of your meal. The rich combination of black beans, aromatic spices, and a touch of heat from the green chiles creates a robust and satisfying flavor profile. Not only is it packed with plant-based protein and fiber, but it also offers a perfect balance of comfort and nutrition. Ideal for a cozy dinner or lunch, this soup is a wonderful way to enjoy a nourishing meal that’s both filling and full of vibrant flavors.

The addition of hard-cooked eggs on top adds a nice protein boost and a creamy texture, while the fresh cilantro gives each bowl a burst of freshness. Whether you're looking to enjoy it on its own or pair it with a side salad or crusty bread, this Black Bean Soup is sure to become a regular in your recipe repertoire. It’s easy to make, and the comforting aroma of spices simmering in the pot will make your kitchen smell irresistible. Give this recipe a try and indulge in a bowl of goodness that’s as healthy as it is delicious!

Ingredients

  • ounce chiles green drained chopped canned
  • ounces black beans dried
  •  garlic clove minced
  • 0.3 teaspoon ground cumin 
  • 0.3 teaspoon ground pepper red
  • large hard-cooked eggs coarsely chopped
  • teaspoon olive oil 
  • 0.3 cup onion chopped
  • 0.5 teaspoon oregano dried
  • 0.4 teaspoon salt 
  • 0.3 cup tomato paste 
  • 14 ounce vegetable broth organic canned
  • 2.5 cups water 

Equipment

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

Directions

  1. Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand 1 hour.
  2. Drain beans.
  3. Heat the olive oil in pan over medium-high heat.
  4. Add onion and garlic to pan; saut for 3 minutes or until tender.
  5. Add beans, 2 1/2 cups water, oregano, red pepper, cumin, broth, and chiles; bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until beans are tender.
  6. Place half of bean mixture in a blender.
  7. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender.
  8. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth.
  9. Pour pureed soup into a bowl. Repeat procedure with remaining soup. Return to pan. Stir in tomato paste and salt; cook 3 minutes or until thoroughly heated. Ladle 1 1/4 cups soup into each of 4 bowls; top each serving with about 1/3 cup chopped eggs.
  10. Sprinkle each serving with chopped fresh cilantro, if desired.

Nutrition Facts

Calories243kcal
Protein24.17%
Fat21.02%
Carbs54.81%

Properties

Glycemic Index
47.25
Glycemic Load
1.96
Inflammation Score
-8
Nutrition Score
18.002174045729%

Flavonoids

Petunidin
6.55mg
Delphinidin
7.87mg
Malvidin
4.51mg
Isorhamnetin
0.5mg
Kaempferol
0.07mg
Myricetin
0.02mg
Quercetin
2.04mg

Nutrients percent of daily need

Calories:242.96kcal
12.15%
Fat:5.81g
8.94%
Saturated Fat:1.56g
9.74%
Carbohydrates:34.09g
11.36%
Net Carbohydrates:26.01g
9.46%
Sugar:4.62g
5.13%
Cholesterol:139.88mg
46.63%
Sodium:913.69mg
39.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.03g
30.06%
Folate:225.24µg
56.31%
Fiber:8.08g
32.33%
Vitamin B1:0.43mg
28.52%
Manganese:0.56mg
27.76%
Potassium:901.53mg
25.76%
Phosphorus:236.3mg
23.63%
Copper:0.46mg
22.77%
Magnesium:88.47mg
22.12%
Iron:3.67mg
20.4%
Selenium:14.05µg
20.07%
Vitamin B2:0.31mg
18.49%
Vitamin C:14.37mg
17.41%
Vitamin A:757.13IU
15.14%
Zinc:2.13mg
14.21%
Vitamin B6:0.26mg
13.2%
Calcium:100.74mg
10.07%
Vitamin B5:0.97mg
9.73%
Vitamin E:1.41mg
9.42%
Vitamin B3:1.58mg
7.91%
Vitamin B12:0.42µg
6.94%
Vitamin K:6.68µg
6.36%
Vitamin D:0.82µg
5.5%
Source:My Recipes