Dairy-Free, Entrée, Gluten-Free, Meal Prep, Mexican, One Pot Dish, Soup, Vegan, Vegetarian

Bountiful Black Bean Soup

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It’s spring in Boston! Meaning it’s moving to be consistently above freezing during the day. Here’s a bright, vibrant soup to transition from those cold, bundled up winter days to I-just-need-a-light-jacket. Black Bean Soup is a pantry staple. Chances are you have a can of black beans or a bag of dry black beans sitting around in your pantry. Add some veggies and spices, top with avocado, Greek yogurt (or sour cream) and some lime juice for a colorful, light, yet filling soup.

Ingredients (serves 6 with 1½ c servings).

  • 1 package (16 oz) dry black beans
  • 1 T light olive oil
  • 2 garlic cloves, minced
  • 1/2 onion, diced
  • 1 red bell pepper, diced *
  • 1/2 orange bell pepper, diced
  • 2 carrots, diced
  • 4 c vegetable stock
  • 1 jalapeño, deseeded and minced
  • 2-3 t chili powder
  • 2-3 t cumin
  • Salt to taste
  • 1 lime, juiced
* Note: if you want a sweeter, less traditional take on black bean soup, swap 1/2 of a bell pepper with 1 medium sweet potato, peeled and diced.

Directions.

  1. Prep and soak black beans according to package directions. (Be aware that this may be involve overnight prep.)
  2. In a large soup pan, add oil, garlic and onions. Sauté 2-3 min. Add peppers and carrots. Cook veggies until just soft, about 5-7 min.
  3. Pour in vegetable broth and stir in jalapeño, black beans, cumin, and chili powder. Bring soup to a bowl and reduce to a simmer. Cover and let simmer for about 30-45 min, stirring occasionally.
  4. Adjust spices, salt, and lime juice to taste.
  5. Dish up 1½ c servings. Top with avocado, Greek yogurt or sour cream (skip to be dairy-free), cilantro, hot sauce, and/or extra lime wedges.
  6. Enjoy hot!

Nutrition for 1 serving (1½ c) without toppings.
315 calories  •  3.2. g fat (9%)  •  55.9 g carbs (69%)  •  17.7 g protein (22%)  •  13.3 g fiber  •  7.9 g sugar  •  36.8 mg sodium
* These are estimates based off specific products I used and how I entered ingredients in a fitness tracker. This is completely subjective and used to give a rough nutritional estimate.

 

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