Black Bean Soup

Name: Black Bean Soup
Prep time: 20

4.8

4.8 out of 5 stars (based on 14 reviews)

20 min prep

4 servings

Carrot Icon for Number of Ingredients Size

12 ingredients

Black beans are great to keep on hand in your pantry for whipping up a tasty nutritious meal — think vegetarian chilis or an easy nourishing soup like this one. With a few ingredients and...

⅓ cup olive oil
1½ teaspoons whole cumin seeds
1 medium onion, chopped
1 medium poblano pepper, seeds removed and diced
1 medium red pepper, seeds removed and diced
1 large beefsteak tomato, chopped (see Chef Tips)
4 whole cloves garlic
Salt, to taste
2 tablespoons chopped fresh oregano, plus more for garnish
1 can black beans, rinsed and drained
Yogurt, for garnish
Tortilla Chips, for garnish

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Nutrition Facts

Calories

301 cals

Fat

19 g

Saturated Fat

3 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

13 g

Carbohydrates

28 g

Sugar

4 g

Fiber

10 g

Protein

8 g

Sodium

558 mg

Directions

Heat the olive oil in a heavy bottomed stockpot, over medium heat. Add the cumin seeds and cook for 10 seconds. Add the onions, poblano, red pepper, and a generous pinch of salt. Cook stirring occasionally, until the onion is translucent and beginning to lightly brown, about 15 minutes.
Add the tomato, whole garlic cloves and oregano. Let cook for 5 minutes. Add the black beans (reserving and setting aside ½ cup), and 2 cups of water. Bring to a boil, then simmer for 15 minutes.
Puree the soup, then add in the reserved ½ cup of whole beans. Heat through, taste for seasonings and simmer until ready to serve. Top with a dollop of yogurt, tortilla chips and fresh oregano.

Chef Tips

Dark green poblano peppers are slightly spicy. They can be found in many supermarkets and in Latino markets. If you can’t find poblano peppers, use either 1 medium jalapeño, or if you don’t like spice, use a green cubanelle or Italian frying pepper instead.

In wintertime, instead of fresh beefsteak tomato use 1 cup of canned diced tomatoes instead.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

Black Bean Soup