Black Bean Soup with Avocado Salsa

Vegetarian
Gluten Free
Health score
19%
Black Bean Soup with Avocado Salsa
20 min.
4
201kcal

Suggestions


Welcome to a delightful culinary experience with our Black Bean Soup with Avocado Salsa! This vibrant and hearty dish is not only vegetarian and gluten-free, but it also comes together in just 20 minutes, making it the perfect choice for a quick weeknight dinner or a cozy gathering with friends. With each bowl, you’ll enjoy a rich blend of flavors that will tantalize your taste buds and warm your soul.

The star of this recipe is the black beans, which are packed with protein and fiber, ensuring that you feel satisfied and nourished. Combined with fire-roasted diced tomatoes and a kick of chipotle salsa, this soup offers a smoky depth that is simply irresistible. And let’s not forget the crowning glory: the fresh avocado salsa! This zesty topping, made with lime juice, cilantro, and a hint of salt, adds a refreshing contrast to the warm, savory soup.

Whether you’re serving it as a starter, a snack, or a light meal, this Black Bean Soup with Avocado Salsa is sure to impress. It’s not just a dish; it’s a celebration of flavors and textures that will leave everyone asking for seconds. So grab your ingredients, and let’s get cooking!

Ingredients

  • 15 oz black beans rinsed drained canned
  • cup water 
  • 14.5 oz canned tomatoes diced fire roasted organic undrained canned
  • 0.5 cup salsa 
  • teaspoon ground cumin 
  • cup avocado diced peeled
  • 0.5 teaspoon lime zest grated
  • tablespoon juice of lime fresh
  • tablespoons cilantro leaves fresh finely chopped
  • 0.1 teaspoon salt 
  • serving cream sour reduced-fat

Equipment

  • bowl
  • sauce pan
  • ladle
  • potato masher

Directions

  1. In 2-quart saucepan, mash beans slightly with potato masher. Stir in water, tomatoes, chipotle salsa and cumin.
  2. Heat to boiling over high heat; reduce heat. Cover; simmer 8 minutes, stirring occasionally. Uncover; simmer 2 minutes longer or until soup is slightly thickened.
  3. Meanwhile, in small bowl, gently toss avocado, lime peel, lime juice, cilantro and salt.
  4. Ladle 1 cup soup into each of 4 bowls. Top each serving with 1/4 cup avocado salsa.
  5. Garnish with sour cream.

Nutrition Facts

Calories201kcal
Protein16.68%
Fat28.49%
Carbs54.83%

Properties

Glycemic Index
27.25
Glycemic Load
0.29
Inflammation Score
-7
Nutrition Score
12.302608738127%

Flavonoids

Cyanidin
0.12mg
Epicatechin
0.14mg
Epigallocatechin 3-gallate
0.06mg
Eriodictyol
0.08mg
Hesperetin
0.44mg
Naringenin
0.02mg
Quercetin
0.13mg

Nutrients percent of daily need

Calories:200.9kcal
10.04%
Fat:6.63g
10.21%
Saturated Fat:1.29g
8.06%
Carbohydrates:28.73g
9.58%
Net Carbohydrates:17.42g
6.34%
Sugar:3.95g
4.39%
Cholesterol:2.1mg
0.7%
Sodium:863.94mg
37.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.74g
17.48%
Fiber:11.3g
45.22%
Folate:97.75µg
24.44%
Iron:3.26mg
18.13%
Manganese:0.36mg
17.8%
Potassium:620.52mg
17.73%
Copper:0.31mg
15.65%
Phosphorus:152.14mg
15.21%
Magnesium:56.35mg
14.09%
Vitamin A:667.6IU
13.35%
Vitamin B1:0.19mg
12.8%
Vitamin C:10.43mg
12.64%
Vitamin B2:0.2mg
11.56%
Vitamin B6:0.22mg
10.86%
Calcium:97.31mg
9.73%
Vitamin K:9.94µg
9.47%
Vitamin B3:1.71mg
8.55%
Vitamin E:1.22mg
8.14%
Vitamin B5:0.79mg
7.88%
Zinc:0.94mg
6.29%
Selenium:2.04µg
2.92%