Hearty Low-Fat Black Bean Soup
This Hearty Low-Fat Black Bean Soup is a delicious and nutritious option perfect for a quick weeknight dinner or a cozy weekend meal. Inspired by various cookbooks, this recipe balances the rich, earthy flavor of black beans with a vibrant mix of fresh vegetables and spices. Made with no-sodium broth and prepared dry beans, it offers a healthy and satisfying bowl of soup without the added guilt. Packed with protein and fiber, this soup is not only low in fat and sodium but also bursting with flavor, making it a wholesome choice for families or meal preppers alike.
5
Servings
120
Calories
14
Ingredients
Ingredients
black beans
2 1/2 cups (cooked in advance)
onion
1 cup (diced)
red pepper
1/2 cup (diced)
green pepper
1/2 cup (diced)
garlic
5 cloves (minced)
carrots
2 medium (peeled and chopped)
diced tomatoes
1 can (15 ounces) (no salt added)
low sodium chicken broth
3 cups (prepared from packets)
bay leaves
2 (whole)
ground cumin
1 tablespoon
cayenne pepper
1/4 teaspoon
lime juice
1 tablespoon (fresh)
extra virgin olive oil
1 tablespoon
Mrs. Dash table blend seasoning
1/2 teaspoon (to taste)
Instructions
1
In a large stock pot, heat the extra virgin olive oil over medium heat.
2
Add the diced onion, red pepper, green pepper, minced garlic, and chopped carrots. Sauté for about 5 minutes, stirring occasionally, until the vegetables are softened.
3
Stir in the ground cumin, cayenne pepper, and Mrs. Dash table blend seasoning, mixing well to combine with the sautéed vegetables.
4
Continue sautéing for another 3-5 minutes until all the vegetables are softened and fragrant.
5
Add the cooked black beans, diced tomatoes (with juice), chicken broth, and bay leaves to the pot. Stir to combine all the ingredients thoroughly.
6
Cover the pot and increase the heat to bring the soup to a gentle boil. Once boiling, reduce the heat and let it simmer for 10 minutes.
7
After 10 minutes, uncover the pot, reduce the heat to low, and let the soup simmer for an additional 30 minutes, allowing the flavors to meld together.
8
Before serving, stir in the fresh lime juice and taste for seasoning, adjusting if necessary. Remove the bay leaves before serving.
Nutrition Information
2g
Fat
22g
Carbs
8g
Protein
6g
Fiber
36mg
Sodium
Frequently Asked Questions
Frequently Asked Questions
What is the Hearty Low-Fat Black Bean Soup?
It is a nutritious, flavorful soup made with black beans, fresh vegetables, and spices, designed to be low in fat and sodium.
How many calories are in one serving?
There are 120 calories per serving.
What is the fat content of this soup?
This soup is low-fat, containing only 2g of fat per serving.
How much protein does this soup provide?
Each serving contains 8g of protein.
Is this black bean soup high in fiber?
Yes, it provides 6g of fiber per serving.
How much sodium is in this recipe?
It is a low-sodium recipe with only 36mg of sodium per serving.
What are the primary ingredients?
The main ingredients include black beans, onions, peppers, carrots, garlic, diced tomatoes, and chicken broth.
How many servings does this recipe make?
This recipe yields 5 servings.
What kind of black beans should I use?
The recipe calls for 2 1/2 cups of black beans that have been cooked in advance.
Is there any oil used in this recipe?
Yes, 1 tablespoon of extra virgin olive oil is used to saute the vegetables.
What spices give this soup its flavor?
Flavor comes from ground cumin, cayenne pepper, and Mrs. Dash table blend seasoning.
Does this soup contain garlic?
Yes, it includes 5 minced cloves of garlic.
What types of peppers are included?
The recipe uses 1/2 cup of diced red pepper and 1/2 cup of diced green pepper.
Is the chicken broth low in sodium?
Yes, the recipe specifies using low sodium chicken broth prepared from packets.
Do I need to peel the carrots?
Yes, the carrots should be peeled and chopped before adding to the soup.
What kind of tomatoes are used?
One 15-ounce can of no-salt-added diced tomatoes is used.
Are there any herbs in the soup?
Two whole bay leaves are added during the simmering process.
When should I add the lime juice?
Stir in the fresh lime juice just before serving.
How long do I saute the vegetables?
Sauté the initial vegetables for 5 minutes, then another 3-5 minutes after adding the spices.
What is the total simmering time?
The soup simmers for a total of 40 minutes: 10 minutes covered and 30 minutes uncovered.
Should I remove the bay leaves?
Yes, the bay leaves should be removed before serving the soup.
Is this soup spicy?
It has a mild kick from 1/4 teaspoon of cayenne pepper and ground cumin.
Can this soup be used for meal prep?
Yes, it is described as a wholesome choice for meal preppers.
What is the carbohydrate count?
There are 22g of carbohydrates per serving.
Is this recipe suitable for a quick weeknight dinner?
Yes, it is noted as a perfect quick weeknight meal option.
Can I substitute the chicken broth to make it vegan?
While the recipe calls for chicken broth, you can use vegetable broth to make it fully vegetarian or vegan.
How much cumin is needed?
The recipe calls for 1 tablespoon of ground cumin.
What size should the vegetables be cut?
The onions and peppers should be diced, and the garlic should be minced.
How much lime juice is required?
One tablespoon of fresh lime juice is added at the end.
Does the recipe use added salt?
No, it uses Mrs. Dash table blend and low-sodium ingredients to keep salt content low.