Black Bean Soup(Low-Fat)
A hearty low-fat black bean soup bursting with rich flavors of cumin, cilantro, and peppers, perfect for comforting meals and suitable for vegetarian or health-conscious diners.
Ingredients
- 5 cups low sodium, defatted chicken broth ⓘ
- 2 cups diced Spanish onions ⓘ
- 3 garlic cloves, minced ⓘ
- 2 (16 oz.) cans black beans, drained and rinsed
- 1 cup canned crushed tomatoes
- 1 tablespoon ground cumin ⓘ
- 2 to 3 tablespoons chopped cilantro ⓘ
- salt ⓘ
- 1 cup diced Monterey Jack cheese ⓘ
- 1 cup diced red and/or green bell peppers ⓘ
Instructions
- In a Dutch oven or large saucepan, bring 1/2 cup of chicken broth to a boil over high heat.
- Add the diced Spanish onions and minced garlic; reduce heat to medium, cover, and simmer for 4 to 5 minutes.
- Add the black beans, crushed tomatoes, remaining 4 1/2 cups of chicken broth, and ground cumin; bring to a boil.
- Reduce heat to low, cover, and simmer for 20 to 25 minutes.
- Pour half of the soup into a food processor or blender and puree until smooth.
- Transfer the pureed soup back to the Dutch oven or saucepan; heat until hot and stir in chopped cilantro and salt to taste.
- In a small bowl, combine diced Monterey Jack cheese and chopped peppers.
Tips & Substitutions
To enhance the flavor, consider adding a splash of lime juice or diced jalapeños for some heat. If you prefer a creamier texture without the cheese, blend more of the soup before returning it to the pot. For a vegetarian version, substitute vegetable broth for chicken broth. Fresh cilantro can be swapped with parsley if preferred.
Serving Suggestions
Serve the black bean soup hot, garnished with the cheese and peppers mixture. It pairs beautifully with Salsa Chicken And Rice for a hearty meal. Consider offering tortilla chips on the side for added crunch, or serve with a fresh salad to balance the meal. Enjoy with a dollop of sour cream for extra richness.
Storage & Reheating
Allow the soup to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to 4 days. To reheat, warm it gently on the stove over low heat, stirring occasionally, until heated through. You may need to add a splash of broth to maintain the desired consistency.
Nutrition & Diet Analysis (per serving)
Each serving of Black Bean Soup(Low-Fat) contains roughly 1176 calories, with 62g protein, 187g carbohydrates, and 28g fat. It is an excellent source of iron (222% of the Daily Value), dietary fiber (147% of the Daily Value), and protein (124% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 1861mg per serving (81% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this soup ahead of time?
Absolutely! This soup actually tastes better the next day as the flavors meld together. Prepare it in advance and store it in the refrigerator. Just give it a good stir and heat it up on the stove when you're ready to serve.
Is it possible to freeze black bean soup?
Yes, you can freeze the soup for up to 3 months. Let it cool completely before transferring it to freezer-safe containers. When ready to eat, thaw it in the refrigerator overnight and reheat on the stove, adding a little broth or water if needed.
What can I add to make the soup spicier?
To increase the heat, add diced jalapeños or a pinch of cayenne pepper during cooking. You can also serve with hot sauce on the side for those who enjoy an extra kick. Adjust the spices according to your heat preference for the perfect balance.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).