Stormy Black Bean Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
23%
Stormy Black Bean Soup
65 min.
6
204kcal

Suggestions


Welcome to a culinary adventure with our Stormy Black Bean Soup! This delightful dish is not only a feast for the senses but also a wholesome choice for anyone seeking a vegetarian, vegan, gluten-free, and dairy-free meal. Packed with flavor and nutrition, this soup is perfect for cozy evenings or as a vibrant starter for gatherings.

Imagine the rich aroma of sautéed onions and garlic mingling with the earthy notes of black beans and the zesty kick of chipotle chiles. Each spoonful offers a comforting warmth, making it an ideal companion for chilly days. The addition of fresh or frozen corn kernels adds a delightful sweetness and texture, elevating the soup to new heights.

With just 65 minutes of preparation, you can create a hearty dish that serves 6, making it perfect for family dinners or meal prep for the week ahead. At only 204 calories per serving, this soup is a guilt-free indulgence that doesn’t compromise on taste. Serve it with a generous squeeze of lime and a sprinkle of black pepper for an extra burst of flavor.

Whether you’re looking for a satisfying snack, a starter for a festive meal, or a nourishing soup to warm your soul, the Stormy Black Bean Soup is sure to impress. Dive into this delicious recipe and enjoy the vibrant flavors that will leave you craving more!

Ingredients

  •  bay leaves 
  • cans black beans rinsed drained (or 3 cups)
  • 30 ounce tomatoes diced canned
  • tsp chili powder 
  • tsp chipotles in adobo minced
  • tsp cumin 
  • cup ears corn fresh
  • cloves garlic minced
  •  bell pepper green chopped
  • servings lime wedges 
  • large onion chopped
  • tbsp oregano 
  • servings pepper black generous
  • cups vegetable stock 

Equipment

  • bowl

Directions

  1. Add the beans, seasonings, and tomatoes, and stir to combine.
  2. Add 3 cups vegetable broth or water. Reduce the heat to a simmer, and cook, uncovered, for about 1 hour, adding additional water or vegetable broth as needed to keep a soupy consistency. Just before serving, add the corn, if you like, and heat through.
  3. Serve in bowls with lime wedges. Makes 4-6 servings.

Nutrition Facts

Calories204kcal
Protein20.54%
Fat4.83%
Carbs74.63%

Properties

Glycemic Index
31
Glycemic Load
1.67
Inflammation Score
-9
Nutrition Score
17.946086883545%

Flavonoids

Hesperetin
0.43mg
Naringenin
0.03mg
Apigenin
0.02mg
Luteolin
0.97mg
Isorhamnetin
1.25mg
Kaempferol
0.19mg
Myricetin
0.07mg
Quercetin
6.25mg

Nutrients percent of daily need

Calories:203.77kcal
10.19%
Fat:1.17g
1.8%
Saturated Fat:0.27g
1.66%
Carbohydrates:40.68g
13.56%
Net Carbohydrates:27.52g
10.01%
Sugar:7.92g
8.8%
Cholesterol:0mg
0%
Sodium:1387.05mg
60.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.19g
22.39%
Fiber:13.16g
52.64%
Vitamin C:37.27mg
45.17%
Manganese:0.64mg
31.8%
Folate:116.98µg
29.24%
Iron:4.99mg
27.74%
Potassium:873.05mg
24.94%
Vitamin B1:0.33mg
22.03%
Phosphorus:219.57mg
21.96%
Copper:0.43mg
21.25%
Magnesium:83.39mg
20.85%
Vitamin B6:0.37mg
18.58%
Vitamin B2:0.29mg
16.79%
Vitamin A:779.41IU
15.59%
Vitamin B3:2.56mg
12.8%
Calcium:123.4mg
12.34%
Vitamin K:11.62µg
11.07%
Vitamin E:1.4mg
9.32%
Zinc:1.22mg
8.14%
Vitamin B5:0.68mg
6.76%
Selenium:2.62µg
3.75%