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Easy and Healthy Black Bean Soup

Easy and Healthy Black Bean Soup

16 Ratings
16 Ratings
Recipe Image
Makes: 4 Servings
Total Cost: $$$$

Ingredients

  • 2 cans Black beans, canned, drained and rinsed (15 ounce)
  • 2 cups chicken broth, low sodium (can use vegetable broth instead)
  • 1 cup salsa (medium)
  • 1 teaspoon cumin (ground)
  • 4 tablespoons sour cream, low-fat (can use fat-free)
  • 2 tablespoons fresh cilantro, chopped

Directions

1. Lightly puree one can of black beans with broth, salsa and cumin in a blender.

2. In a medium saucepan, combine pureed bean mixture with remaining beans and heat through.

3. To serve, ladle soup into 4 bowls.

4. Top each bowl with one tablespoon of sour cream and garnish with the cilantro.

Source:

Bronson Wellness Center

Nutrition Information

Serving Size: 1 1/2 cups
Nutrients Amount
Total Calories 342
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 5 mg
Sodium 918 mg
Carbohydrates 60 g
Dietary Fiber 19 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 22 g
Vitamin D 0 mcg
Calcium 170 mg
Iron 7 mg
Potassium 1269 mg
N/A - data is not available
Nutrients Amount
Total Calories 342
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 5 mg
Carbohydrates 60 g
Dietary Fiber 19 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 22 g
Minerals
Calcium 170 mg
Potassium 1269 mg
Sodium 918 mg
Copper 699 mcg
Iron 7 mg
Magnesium 122 mg
Phosphorus 402 mg
Selenium 4 mcg
Zinc 2 mg
Vitamins
Vitamin A 30 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0.1 mcg
Vitamin C 1 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 12 mcg
Folate 193 mcg DFE
Thiamin 0.5 mg
Riboflavin 0.2 mg
Niacin 4 mg
Choline 86 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 1/2 cups
Protein Foods 5 ounces

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025