Black Bean Soup

64  Ratings
  • 20 min prep
  • 55 min total
  • Makes 9 (1-cup) servings.

Onion, garlic, cumin, salsa, lime juice and crushed red pepper give this black bean soup zesty flavor. Dollops of yogurt add a cool, tangy touch.

Black Bean Soup Recipe

Ingredients

  • 1 medium onion, chopped (about 2/3 cup)
  • 4 cloves garlic, minced
  • 1 Tbsp. ground cumin
  • 1/4 tsp. crushed red pepper (optional)
  • 2 Tbsp. oil
  • 3 cans (16 oz. each) black beans, undrained
  • 1 can (14-1/2 oz.) reduced sodium chicken broth
  • 1 jar (16 oz.) salsa
  • 2 Tbsp. lime juice
  • 1/2 cup plain low-fat yogurt
  •  PREMIUM Saltine Crackers, any variety

Instructions

  • Cook  onion, garlic, cumin and pepper flakes in oil in 4-quart saucepot on medium heat 3 minutes or until onion is tender; remove from heat.
  • Place  2 cans beans with liquid in batches with broth in blender; cover. Blend until pureed. Stir into saucepot. Stir in remaining beans, salsa and lime juice.
  • Heat  mixture to boil. Reduce heat to low. Simmer 30 minutes. Ladle 1 cup soup into each bowl; top with dollop of yogurt. Serve with crackers.

Recipe Tips

SubstituteSubstitute fat-free sour cream for the yogurt.

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Nutrition Information

Makes 9 (1-cup) servings.
  • Generally Nutritious
  • Good source of fiber

Diet Exchange

2 Starch,1 Vegetable,1 Fat

Nutrition Notes

Enjoy your crackers with this bean-based soup; it's rich in dietary fiber.

Nutrition per serving:

  • Calories 230 
  • Total fat 6 g
  • Saturated fat 1 g
  • Cholesterol 0 mg
  • Sodium 1310 mg
  • Carbohydrate 39 g
  • Dietary fiber 8 g
  • Sugars 5 g
  • Protein 11 g
  • Vitamin A 4 %DV
  • Vitamin C 4 %DV
  • Calcium 10 %DV
  • Iron 15 %DV

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