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Easy and Healthy Black Bean Soup

Easy and Healthy Black Bean Soup

19 Ratings
19 Ratings
Recipe Image
Easy and Healthy Black Bean Soup
Makes: 4 Servings
Total Cost: $$$$

This soup is full of flavor and is so easy to prepare. Using canned beans and salsa, along with cumin and cilantro, this soup is a great way to throw dinner together in minutes.

Ingredients

  • 2 cans black beans, low-sodium (15.5 ounces, drained and rinsed)
  • 2 cups chicken broth, low-sodium (can use low-sodium vegetable broth instead)
  • 1/2 recipe fresh salsa (1 cup)
  • 1 teaspoon cumin (ground)
  • 4 tablespoons sour cream, low-fat (can use fat-free)
  • 2 tablespoons fresh cilantro, chopped

Directions

  1. Wash hands with soap and water.
  2. Lightly purée one can of black beans with broth, salsa, and cumin in a blender.
  3. In a medium saucepan, combine puréed bean mixture with remaining beans and heat through.
  4. To serve, ladle soup into 4 bowls.
  5. Top each bowl with one tablespoon of sour cream and garnish with the cilantro.

Notes

Learn more about:

Source:

Bronson Wellness Center
Bronson Healthcare - Michigan

Nutrition Information

Serving Size: 1 1/2 cups
Nutrients Amount
Total Calories 244
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 5 mg
Sodium 371 mg
Carbohydrates 40 g
Dietary Fiber 15 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 16 g
Vitamin D 0 mcg
Calcium 109 mg
Iron 5 mg
Potassium 849 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 244
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 40 g
Dietary Fiber 15 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 16 g
Minerals
Calcium 109 mg
Potassium 849 mg
Sodium 371 mg
Copper 499 mcg
Iron 5 mg
Magnesium 83 mg
Phosphorus 289 mg
Selenium 3 mcg
Zinc 1 mg
Vitamins
Vitamin A 19 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0.1 mg
Vitamin C 10 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 8 mcg
Folate 138 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.3 mg
Niacin 3 mg
Choline 58 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 1/4 cups
Protein Foods 5 ounces

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