Black Bean Chowder
Warm up with a hearty bowl of Black Bean Chowder – a flavorful and nourishing recipe that's perfect for any season. Packed with protein-rich black beans, sweet corn, and a medley of veggies like carrots, celery, and onions, this chowder gains its depth of flavor from smoky paprika, ground cumin, and a touch of oregano. A dash of cayenne pepper adds a customizable kick for spice lovers. Puréed partially for a creamy yet textured consistency, this one-pot wonder is finished with a splash of zesty lime juice and a sprinkle of fresh cilantro for a vibrant, fresh touch. Whether served with crusty bread or crunchy tortilla chips, this easy-to-make, 50-minute recipe is a comforting and heart-healthy dish perfect for weeknight dinners or meal prep.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 yellow onion, diced
- 2 celery stalks, diced
- 2 carrots, diced
- 3 garlic cloves, minced
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon cayenne pepper (optional, for extra heat)
- 4 cups black beans, drained and rinsed
- 4 cups vegetable broth (or chicken broth)
- 1 cup diced tomatoes (canned or fresh)
- 1 cup corn kernels (frozen or fresh)
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper, freshly ground
- 2 tablespoons lime juice, freshly squeezed
- 0.25 cup fresh cilantro, chopped (optional, for garnish)
- 0.5 cup sour cream or plain Greek yogurt (optional, for serving)
Instructions
In a large pot or Dutch oven, heat the olive oil over medium heat.
Add the diced onion, celery, and carrots to the pot. Sauté for 5-7 minutes, or until the vegetables are softened.
Stir in the minced garlic, ground cumin, smoked paprika, dried oregano, and cayenne pepper (if using). Cook for 1-2 minutes, stirring frequently, until the spices are fragrant.
Add the black beans, vegetable broth, diced tomatoes, corn, and bay leaf to the pot. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low. Simmer uncovered for 20 minutes, stirring occasionally.
Remove the bay leaf from the pot. Use an immersion blender to purée a portion of the chowder for a thicker consistency, or transfer about 1-2 cups of the chowder to a blender and purée before returning it to the pot.
Season the chowder with salt and black pepper. Stir in the lime juice for a bright, fresh flavor.
Ladle the chowder into bowls and garnish with chopped cilantro, a dollop of sour cream or Greek yogurt, and additional lime wedges, if desired.
Serve warm with crusty bread or tortilla chips on the side.
Nutrition Facts
Calories |
301 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.7 g | 12% | |
| Saturated Fat | 3.1 g | 15% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 858 mg | 37% | |
| Total Carbohydrate | 42.5 g | 15% | |
| Dietary Fiber | 12.8 g | 46% | |
| Total Sugars | 7.2 g | ||
| Protein | 13.3 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 108 mg | 8% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 868 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
