Heart Healthy Black Bean Soup

Name: Heart Healthy Black Bean Soup
Total time: 60 min
Yield: 6
Ingredients: 1 lb dried black beans; 1 Tbsp olive oil; 1 medium onion, finely chopped; 2 garlic cloves, minced; 1 jalapeño pepper, seeded and minced; 1 1/2 tsp chili powder; 1 tsp ground cumin; 1/4 tsp dried oregano; 3 cups water; 1 Tbsp lime juice; 1 bay leaf (optional); 1/2 tsp salt; 1/2 cup fat free sour cream, for garnish; 2 Tbsp chopped fresh cilantro, for garnish; 3 Tbsp chopped fresh tomatoes, for garnish

(5.0)

By Judy Capodanno

Published 2/7/2022

Approved for These Diets:

Heart Healthy | Gluten Free | Diabetic | Vegetarian

This heart healthy black bean soup is a smoky, hearty dish that’s perfect for weeknight dinners! Packed with fiber-rich black beans, aromatic spices, and fresh garnishes, it’s a low-fat and gluten-free meal that supports heart health. Simple, flavorful, and ready in just an hour!

Discover more nutritious options in our Heart Healthy Soup Recipes.

Total Time

60 minutes

Servings

6

Calories

184

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How to Make Black Bean Soup

Step 1

Sift and sort through the beans and remove any stones and broken beans. In a large pot, place sorted beans and enough water to cover by 3 inches. Do not cover with a lid. Bring the water to a simmer over medium-high heat. Continue simmering for 2 minutes. Remove from heat. Cover and let stand for 1 hour. Drain beans and set aside.
Step 2

In another large pot, heat oil over medium heat until hot. Add onion and garlic and sauté until onion softens, about 3 minutes. Add jalapeno, chili powder, cumin and oregano and sauté about 5 minutes, or until the jalapeño is soft. Add cooked beans, water, lime juice and bay leaf (if using) and bring to a boil. Reduce heat and simmer, covered, stirring occasionally, until soup thickens, about 15 minutes. Remove the bay leaf.
Step 3

Transfer 2 cups soup to a blender and purée. Return to pot and reheat over medium-low heat, stirring frequently. Add salt and stir.
Step 4

Serve topped with a dollop of sour cream, chopped cilantro and chopped tomato for garnish, if desired.

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Nutrition Facts

Serving Size:

3/4 cup

184

Calories

3

g

Fat

2

mg

Cholesterol

248

mg

Sodium

37

g

Carbs

0

g

Sat. Fat

10

g

Fiber

12

g

Protein

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Try More Heart Healthy Soup Recipes

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Heart Healthy Black Bean Soup

Ingredients

How to Make Black Bean Soup

Step 1

Step 2

Step 3

Step 4

Nutrition Facts

Try More Heart Healthy Soup Recipes

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