Chipotle black bean soup with lime-pickled onions

Vegetarian
Health score
6%
Chipotle black bean soup with lime-pickled onions
35 min.
2
521kcal

Suggestions


If you're craving a deliciously comforting yet healthy dish, this Chipotle Black Bean Soup with Lime-Pickled Onions is the perfect choice! Bursting with bold flavors, this vegetarian soup combines the richness of black beans with smoky chipotle heat and the tanginess of lime-pickled onions, making it a treat for your taste buds. With the smoky paprika and cumin spices blending perfectly with the black beans, this soup offers a satisfying, hearty meal that's perfect for lunch, dinner, or anytime you want a filling main dish. The refreshing lime-pickled onions add a zesty crunch that elevates the whole dish, while the creamy soured cream and fresh coriander finish it off beautifully. It’s quick to prepare, ready in just 35 minutes, and can be served with crispy tortilla chips for an added touch of texture. This recipe is a wonderful balance of protein, healthy fats, and carbs, making it not only tasty but also a nutritious option for a wholesome meal. So grab your ingredients and give this easy-to-make recipe a try—you’ll love the vibrant flavors that come together in every spoonful!

Ingredients

  •  juice of lime 
  • small onion red thinly sliced
  • 0.5 tbsp olive oil 
  •  garlic clove finely chopped
  • 0.5 tbsp ground cumin 
  • 0.5 tbsp paprika smoked
  • 0.5 tbsp chipotle paste to taste
  • 400 black bean garlic sauce drained and rinsed canned
  • 400 ml vegetable stock 
  • servings cream 
  • leaves cilantro leaves 
  • servings tortilla chips crisp

Equipment

  • bowl
  • frying pan
  • sauce pan
  • blender

Directions

  1. To make the lime-pickled onions, combine the lime juice and the onions in a small bowl, and season. Leave to pickle for 30 mins.
  2. Meanwhile, heat the olive oil in a saucepan over a medium-high heat.
  3. Add the garlic and remaining onions, and season. Cook for 8 mins or until the onions are translucent.
  4. Add the spices and chipotle pure, cook for 1 min, then add the beans, stock and remaining lime juice. Simmer for 15 mins, then pure in a blender.
  5. Pour the soup into a clean pan to reheat.
  6. Serve with a little of the drained pickled onions, topped with a small drizzle of soured cream and some coriander, and the tortillas on the side.

Nutrition Facts

Calories521kcal
Protein16.04%
Fat30.34%
Carbs53.62%

Properties

Glycemic Index
77
Glycemic Load
3.77
Inflammation Score
-9
Nutrition Score
12.758260868166%

Flavonoids

Eriodictyol
0.66mg
Hesperetin
2.69mg
Naringenin
0.11mg
Apigenin
0.01mg
Luteolin
0.03mg
Isorhamnetin
5.51mg
Kaempferol
0.72mg
Myricetin
0.08mg
Quercetin
22.8mg

Nutrients percent of daily need

Calories:520.58kcal
26.03%
Fat:18.05g
27.77%
Saturated Fat:2.59g
16.21%
Carbohydrates:71.78g
23.93%
Net Carbohydrates:56.01g
20.37%
Sugar:30.6g
34%
Cholesterol:7.08mg
2.36%
Sodium:905.75mg
39.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.47g
42.95%
Fiber:15.77g
63.07%
Iron:6.26mg
34.76%
Vitamin A:1430.95IU
28.62%
Vitamin C:18.45mg
22.36%
Vitamin E:2.2mg
14.67%
Vitamin B6:0.28mg
14.02%
Manganese:0.28mg
13.94%
Phosphorus:126.03mg
12.6%
Magnesium:47.6mg
11.9%
Vitamin K:11.85µg
11.28%
Potassium:343.05mg
9.8%
Calcium:95.07mg
9.51%
Vitamin B1:0.12mg
8.08%
Folate:29.39µg
7.35%
Vitamin B2:0.1mg
6.15%
Vitamin B5:0.61mg
6.09%
Copper:0.12mg
5.79%
Zinc:0.82mg
5.48%
Selenium:2.87µg
4.11%
Vitamin B3:0.69mg
3.44%