black bean soup

Black Bean Soup

You can have this warming veggie-rich black bean soup ready to go in 30 minutes.

Servings: 4
Total Time: 30 Minutes

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 2 medium yellow onions, roughly chopped
  • 4 large garlic cloves, crushed and peeled
  • 2 carrots, peeled and roughly chopped
  • 2 (15-ounce) cans black beans, drained and rinsed
  • 4 cups low-sodium chicken broth (or vegetable broth for vegetarian option)
  • 3/4 teaspoon oregano
  • 1 teaspoon ground coriander
  • 1-3/4 teaspoons ground cumin
  • 1/8 teaspoon cayenne pepper
  • Scant 1/2 teaspoon salt
  • 1 tablespoon fresh lime juice
  • 1/3 cup sour cream
  • Handful chopped fresh cilantro

Instructions

  1. Heat the olive oil over medium heat in a large soup pan. Add the onions, garlic cloves and carrots and cook, stirring occasionally, until onions are soft and translucent, about 8 minutes. Do not brown.
  2. Add the black beans, chicken broth, oregano, coriander, cumin, cayenne pepper and salt and bring to a boil. Reduce the heat, cover and simmer gently for about 15 minutes.
  3. Purée the soup using a hand-held immersion blender until very smooth and creamy. (Alternatively, you can use a standard blender to puree the soup in batches; see note.) Stir in the lime juice and season with salt and pepper to taste. Ladle the soup into bowls and top each bowl with a dollop of sour cream and freshly chopped cilantro.
  4. Note: If using a standard blender, purée the soup in batches, being careful not to fill the jar more than halfway. Be sure to leave the hole in the lid open and loosely cover with a dish towel to allow the heat to escape. Pour the blended soup into a clean pot.
  5. Freezer-Friendly Instructions: The soup can be frozen for up to 3 months. Defrost the soup in the refrigerator for 12 hours and then reheat it on the stovetop over medium heat until hot. (It may thicken up a bit while in the freezer; if so, just thin it out with a bit of water or broth while reheating.)

Pair with

Nutrition Information

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  • Per serving (4 servings)
  • Serving size: about 2 cups
  • Calories: 475
  • Fat: 14g
  • Saturated fat: 4g
  • Carbohydrates: 66g
  • Sugar: 5g
  • Fiber: 21g
  • Protein: 27g
  • Sodium: 424mg
  • Cholesterol: 10mg