Black Bean Vegetable Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Popular
Health score
8%
Black Bean Vegetable Soup
50 min.
8
172kcal

Suggestions


Welcome to a delightful journey into the world of wholesome flavors with this Black Bean Vegetable Soup! This soup is not only a feast for the taste buds but also a powerhouse of nutrition, making it the perfect choice for anyone looking to enjoy a hearty meal without compromising their dietary preferences. Whether you are a dedicated vegetarian, a curious vegan, or someone seeking gluten-free options, this recipe has you covered.

With its vibrant colors and rich texture, our Black Bean Vegetable Soup is sure to become a favorite in your kitchen. The combination of protein-packed black beans and sweet corn creates a satisfying base, while the earthy notes of cumin and chili powder infuse the soup with warmth and depth. Each spoonful is a celebration of vegetables, featuring tender carrots and hearty stewed tomatoes that blend beautifully together.

Ready in just 50 minutes and serving up to eight, it's perfect for gatherings or meal-prepping for the week ahead. Low in calories yet high in flavor, at just 172 kcal per serving, this soup is an ideal choice for a light lunch or a comforting starter during chilly evenings. So grab your pots, and let's cook up a bowl of this delicious Black Bean Vegetable Soup that promises to nourish both your body and soul!

Ingredients

  • 30 ounce black beans rinsed drained canned
  • 14.5 ounce canned tomatoes canned
  •  carrots chopped
  • teaspoons chili powder 
  • clove garlic minced
  • teaspoon ground cumin 
  • 0.3 teaspoon ground pepper black
  •  onion chopped
  • tablespoon vegetable oil 
  • cups vegetable stock 
  • 8.8 ounce kernel corn whole canned

Equipment

  • food processor
  • sauce pan
  • pot
  • blender

Directions

  1. In large saucepan, heat oil over medium heat; cook onion, garlic, and carrots, stirring occasionally, for 5 minutes or until onion is softened.
  2. Add chili powder and cumin; cook, stirring, for 1 minute.
  3. Add stock, 1 can of the beans, corn, and pepper; bring to boil.
  4. Meanwhile, in food processor or blender, puree together tomatoes and remaining can of beans; add to pot. Reduce heat, cover, and simmer for 10 to 15 minutes or until carrots are tender.

Nutrition Facts

Calories172kcal
Protein18.68%
Fat13.95%
Carbs67.37%

Properties

Glycemic Index
27.98
Glycemic Load
2.54
Inflammation Score
-9
Nutrition Score
13.558695658394%

Flavonoids

Luteolin
0.02mg
Isorhamnetin
0.69mg
Kaempferol
0.13mg
Myricetin
0.02mg
Quercetin
2.83mg

Nutrients percent of daily need

Calories:171.85kcal
8.59%
Fat:2.78g
4.27%
Saturated Fat:0.46g
2.85%
Carbohydrates:30.16g
10.05%
Net Carbohydrates:20.96g
7.62%
Sugar:4.61g
5.12%
Cholesterol:0mg
0%
Sodium:1016.37mg
44.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.36g
16.73%
Vitamin A:3064.74IU
61.29%
Fiber:9.2g
36.79%
Folate:86.22µg
21.55%
Manganese:0.43mg
21.49%
Iron:3.1mg
17.2%
Potassium:599.39mg
17.13%
Copper:0.33mg
16.46%
Phosphorus:156.72mg
15.67%
Vitamin B1:0.21mg
14.14%
Magnesium:55.96mg
13.99%
Vitamin C:10.18mg
12.34%
Vitamin B2:0.18mg
10.44%
Vitamin B6:0.19mg
9.47%
Vitamin B3:1.77mg
8.84%
Vitamin K:8.57µg
8.16%
Vitamin E:1.08mg
7.23%
Calcium:68.43mg
6.84%
Zinc:0.9mg
5.99%
Vitamin B5:0.4mg
4.05%
Selenium:1.95µg
2.78%
Source:Allrecipes