Black Bean Soup South Beach Diet Phase 1
Savor the bold and hearty flavors of Black Bean Soup, a South Beach Diet Phase 1 recipe that's as delicious as it is nourishing. Packed with fiber-rich black beans, aromatic vegetables like onion, celery, and bell pepper, and a blend of zesty spices including cumin and chili powder, this soup delivers a satisfying warmth that's perfect for clean eating. Simmered in low-sodium broth and brightened with fresh lime juice, it strikes the perfect balance between creamy and chunky textures, thanks to partial blending. Ready in under 45 minutes, this guilt-free dish is ideal for weeknight dinners or meal prep, keeping you satisfied and on track with your low-carb lifestyle. Garnish with fresh cilantro and creamy avocado for an extra burst of flavor and color. Healthy, easy, and flavorful, this black bean soup is sure to become your go-to comfort food!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 1 medium green bell pepper, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 teaspoon dried oregano
- 3 cups canned black beans, rinsed and drained
- 4 cups low-sodium chicken or vegetable broth
- 1.5 cups tomatoes, chopped (or use canned diced tomatoes without added sugar)
- 2 tablespoons fresh lime juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh cilantro, chopped (optional, for garnish)
- 0.5 avocado, diced (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, diced green bell pepper, and diced celery to the pot. Sauté for 5–7 minutes, stirring occasionally, until the vegetables are soft.
Stir in the minced garlic, cumin, chili powder, and dried oregano. Cook for 1 minute, until fragrant.
Add the rinsed and drained black beans, chicken or vegetable broth, and chopped tomatoes to the pot. Stir to combine.
Increase the heat to bring the mixture to a boil, then reduce to a simmer. Cook uncovered for 20 minutes, stirring occasionally.
Use an immersion blender to puree the soup partially for a creamy texture, while leaving some chunks for a heartier consistency. Alternatively, blend half the soup in a blender and return it to the pot, being careful with the hot liquid.
Stir in the fresh lime juice, salt, and black pepper. Adjust the seasoning to taste.
Serve the soup warm, garnished with chopped cilantro and diced avocado if desired.
Nutrition Facts
Calories |
1152 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.4 g | 47% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2711 mg | 118% | |
| Total Carbohydrate | 163.6 g | 59% | |
| Dietary Fiber | 57.0 g | 204% | |
| Total Sugars | 19.3 g | ||
| Protein | 52.9 g | 106% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 412 mg | 32% | |
| Iron | 17.4 mg | 97% | |
| Potassium | 3299 mg | 70% | |
*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.
