Black Bean Soup with Roasted Poblano Chiles

Vegetarian
Gluten Free
Health score
21%
Black Bean Soup with Roasted Poblano Chiles
60 min.
6
278kcal

Suggestions


If you’re looking for a comforting and nutritious meal that is both vegetarian and gluten-free, this Black Bean Soup with Roasted Poblano Chiles is the perfect choice. Packed with flavor and heartiness, this dish not only delights your taste buds but also nourishes your body. The robust combination of black beans, fire-roasted tomatoes, and fragrant spices creates a rich and satisfying base, while the roasted poblano chiles add an irresistible smoky depth. Each spoonful is a celebration of bold flavors, enhanced by the refreshing zing of lime and the creamy texture of crumbled queso fresco or feta.

This soup is incredibly versatile and can be enjoyed for lunch, as a main course, or even for a cozy dinner. With just 60 minutes from prep to table, it’s an easy solution for busy weeknights or a fun and engaging weekend cooking project. Not only is it delicious, but it’s also packed with nutrients—offering a wholesome meal option that won’t weigh you down.

Imagine warming up on a chilly day with a bowl of this vibrant soup, topped with crunchy pumpkin seeds for an extra layer of texture. Plus, it’s perfect for meal prep, as it can be made a couple of days in advance and stored in the fridge. Dive into this delightful dish that is sure to impress friends and family alike, and relish a nourishing creation that not only fills your belly but also warms your soul.

Ingredients

  • large ancho chili pepper dried seeds removed stemmed
  • 29 ounce black beans drained canned
  • 14.5 ounce canned tomatoes plain diced canned
  •  garlic clove crushed peeled
  • servings kosher salt 
  • servings lime wedges (for serving)
  • cups chicken broth low-sodium
  • medium onion coarsely chopped
  •  poblano pepper 
  • 0.5 cup queso fresco crumbled
  • tablespoons pumpkin seeds raw shelled (pepitas)
  • tablespoon vegetable oil 

Equipment

  • frying pan
  • baking sheet
  • sauce pan
  • blender
  • plastic wrap
  • broiler

Directions

  1. Preheat broiler. Broil poblano chiles on afoil-lined baking sheet, turning occasionally,until blackened, 8–10 minutes.
  2. Transfer to abowl, cover with plastic wrap, and let steam15 minutes. Peel, seed, and finely chop.
  3. Meanwhile, toast seeds in a small dryskillet over medium-high heat, tossingoccasionally, until golden, about 5 minutes;transfer to a plate. Toast pasilla chilein same skillet until slightly darkened andpliable, about 1 minute; transfer to plate.
  4. Heat oil in a medium saucepan overmedium-high heat.
  5. Add onion and garlicand cook, stirring occasionally, until onionis soft and golden brown, 8–10 minutes.
  6. Transfer to a blender, add tomatoes andpasilla chile, and blend until smooth.
  7. Return tomato mixture to saucepan andcook over medium-high heat, stirring often,until thick, 6–8 minutes. Stir in broth; seasonwith salt. Bring to a boil, reduce heat,and simmer until soup is slightly thickened,10–15 minutes. Stir in black beans andpoblano chiles. Cook, stirring occasionally,until warmed through, about 5 minutes.
  8. Serve soup topped with queso frescoand pumpkin seeds, and with lime wedgesalongside.
  9. DO AHEAD: Soup can be made 2 daysahead. Cover and chill.
  10. Per serving: 200 calories, 7 g fat, 10 g fiber
  11. Bon Appétit

Nutrition Facts

Calories278kcal
Protein22.55%
Fat25.22%
Carbs52.23%

Properties

Glycemic Index
24.5
Glycemic Load
2.12
Inflammation Score
-9
Nutrition Score
22.251739320548%

Flavonoids

Hesperetin
0.43mg
Naringenin
0.03mg
Luteolin
1.87mg
Isorhamnetin
0.92mg
Kaempferol
0.15mg
Myricetin
0.04mg
Quercetin
4.64mg

Nutrients percent of daily need

Calories:278.3kcal
13.92%
Fat:8.29g
12.76%
Saturated Fat:2.44g
15.24%
Carbohydrates:38.63g
12.88%
Net Carbohydrates:24.94g
9.07%
Sugar:7.66g
8.51%
Cholesterol:7.01mg
2.34%
Sodium:941.77mg
40.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.67g
33.35%
Vitamin C:46.06mg
55.83%
Fiber:13.69g
54.75%
Vitamin A:1928.2IU
38.56%
Manganese:0.75mg
37.57%
Phosphorus:323.11mg
32.31%
Potassium:1012.5mg
28.93%
Copper:0.57mg
28.51%
Folate:105.7µg
26.43%
Iron:4.71mg
26.15%
Magnesium:96.91mg
24.23%
Vitamin B3:4.74mg
23.72%
Vitamin B2:0.36mg
21.1%
Vitamin B1:0.3mg
19.78%
Vitamin B6:0.39mg
19.48%
Vitamin K:17.5µg
16.67%
Calcium:151.5mg
15.15%
Zinc:1.77mg
11.81%
Vitamin E:1.49mg
9.93%
Selenium:5.05µg
7.22%
Vitamin B5:0.64mg
6.36%
Vitamin B12:0.33µg
5.47%
Vitamin D:0.27µg
1.83%
Source:Epicurious