Heart Healthy
This Mexican classic is packed with fiber and protein, making it a perfect entrée soup. Because this recipe calls for fewer than 10 budget-friendly ingredients and about 20 minutes of cooking time, this dish will easily be on your table in no time.
Print Recipe
Black Bean Soup
-
Servings:
4
Ingredients
-
Cooking spray -
1 medium onion -
1 jalapeño -
1 tablespoon garlic -
2 teaspoons cumin -
2 16- ounces black beans -
1 15- ounces tomatoes -
1 cup chicken broth -
cilantro
Directions
Tip: Click on step to mark as complete.
-
Lightly spray a large pot with cooking spray. -
Cook the onion over medium-high heat for 5 minutes, or until very soft, stirring frequently. Stir in the jalapeño, garlic, and cumin. Cook for 1 minute. -
Stir in the beans with liquid. Lightly mash them using a potato masher or fork. Stir in the tomatoes with liquid and broth. Reduce the heat to medium. Simmer, covered, for 15 minutes. -
Serve the soup topped with the cilantro.
Tip: To save money, buy the store brand of canned beans with the least amount of sodium. Look for "no-salt-added" and "reduced-sodium" options. An unopened can of beans can last up to two years in a pantry, so stock up when they go on sale.
Keep it Healthy: Be sure to shop for no-salt-added or reduced-sodium canned beans (for all types) since there's a big difference in the varieties. For example, a half-cup serving of regular canned beans contains between 350 and 565 milligrams of sodium. By comparison, the same quantity in the reduced-sodium version has about 220 milligrams, and the no-salt-added version has even less, only 15 milligrams.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 245 | |
|---|---|---|
| Total Fat | 0.5 g | |
| Saturated Fat | 0.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | |
| Cholesterol | 0 mg | |
| Sodium | 34 mg | |
| Total Carbohydrate | 45 g | |
| Dietary Fiber | 11 g | |
| Sugars | 13 g | |
| Added Sugars | 0 g | |
| Protein | 15 g | |
-
Servings:
4
Ingredients
-
Cooking spray -
1 medium onion -
1 jalapeño -
1 tablespoon garlic -
2 teaspoons cumin -
2 16- ounces black beans -
1 15- ounces tomatoes -
1 cup chicken broth -
cilantro
Directions
Tip: Click on step to mark as complete.
-
Lightly spray a large pot with cooking spray. -
Cook the onion over medium-high heat for 5 minutes, or until very soft, stirring frequently. Stir in the jalapeño, garlic, and cumin. Cook for 1 minute. -
Stir in the beans with liquid. Lightly mash them using a potato masher or fork. Stir in the tomatoes with liquid and broth. Reduce the heat to medium. Simmer, covered, for 15 minutes. -
Serve the soup topped with the cilantro.
Tip: To save money, buy the store brand of canned beans with the least amount of sodium. Look for "no-salt-added" and "reduced-sodium" options. An unopened can of beans can last up to two years in a pantry, so stock up when they go on sale.
Keep it Healthy: Be sure to shop for no-salt-added or reduced-sodium canned beans (for all types) since there's a big difference in the varieties. For example, a half-cup serving of regular canned beans contains between 350 and 565 milligrams of sodium. By comparison, the same quantity in the reduced-sodium version has about 220 milligrams, and the no-salt-added version has even less, only 15 milligrams.