Hearty Black Bean Soup

This high-fiber, protein-packed soup keeps you full and satisfied while supporting digestive health with wholesome black beans and fresh veggies.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (5 servings), not per serving.

• 2 tablespoons vegetable oil · 216 kcal in the whole recipe
• 1 onion, chopped · 52 kcal in the whole recipe
• 2 carrots, diced · 32 kcal in the whole recipe
• 2 celery sticks, diced · 10 kcal in the whole recipe
• 4 garlic cloves, peeled and minced · 11 kcal in the whole recipe
• 1 teaspoon dried basil · 2 kcal in the whole recipe
• 1 teaspoon dried oregano · 2 kcal in the whole recipe
• 2 teaspoons chili powder · 12 kcal in the whole recipe
• 3 cans low-sodium black beans (or 6 cups cooked black beans), drained and rinsed · 1187 kcal in the whole recipe
• 8 cups water
• 1 cube low-sodium chicken bouillon
• 1 lime, juiced · 10 kcal in the whole recipe
• 1/2 cup plain low-fat yogurt · 66 kcal in the whole recipe

Method

1. Heat the vegetable oil in a large pot over medium heat. Add the chopped onion, diced carrots, celery, and minced garlic, and sauté for 6 to 8 minutes until the vegetables begin to soften.

   

2. Stir in the dried basil, oregano, and chili powder. Add the drained black beans, water, and chicken bouillon cube, bringing the mixture to a boil.

   

3. Reduce the heat to low, cover the pot, and let it simmer for 30 minutes to allow the flavors to meld.

   

4. For a smooth texture, let the soup cool slightly and blend it in batches until smooth, or leave it chunky if you prefer. Stir in the fresh lime juice and serve warm with a dollop of low-fat yogurt on top.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.