Quick & Creamy Black Bean Soup

This soup is packed with plant-based protein and dietary fiber from black beans, making it an incredibly quick, filling, and heart-healthy meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 2 cans (15.5 ounces each) low-sodium black beans, drained and rinsed · 807 kcal in the whole recipe
• 2 cups low-sodium chicken broth · 35 kcal in the whole recipe
• 1 cup fresh salsa · 108 kcal in the whole recipe
• 1 teaspoon ground cumin · 14 kcal in the whole recipe
• 4 tablespoons low-fat sour cream · 54 kcal in the whole recipe
• 2 tablespoons fresh cilantro, chopped · 2 kcal in the whole recipe

Method

1. In a blender, combine one can of the drained black beans, chicken broth, salsa, and ground cumin. Blend until lightly puréed and smooth.

   

2. Pour the puréed mixture into a medium saucepan, then stir in the remaining whole black beans.

   

3. Heat the soup over medium heat for about 5 to 8 minutes, stirring occasionally, until thoroughly warmed through.

   

4. Ladle the warm soup into four bowls. Top each serving with a tablespoon of low-fat sour cream and a sprinkle of fresh chopped cilantro.

   

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