Easy Low Fat Black Bean Soup
Warm up with a hearty and flavorful bowl of Easy Low Fat Black Bean Soup, a quick, wholesome recipe perfect for busy weeknights or meal prep. Made with protein-packed black beans, vibrant vegetables, and a fragrant blend of spices like cumin, chili powder, and smoked paprika, this one-pot soup is both healthy and satisfying. With just 10 minutes of prep time and a quick simmer, it’s ready in no time, offering a low-fat meal option that doesn’t skimp on rich, comforting flavors. Partially blended for a creamy texture with chunky bites, this vegan soup is served with fresh cilantro and lime wedges for a zesty finish. Whether you’re looking for a nutritious dinner or a make-ahead lunch, this black bean soup is sure to become a staple in your recipe collection!
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Recipe Information
Ingredients
- 1 teaspoon olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 2 15-ounce cans, drained and rinsed black beans
- 4 cups low-sodium vegetable broth
- 1 14.5-ounce can, with juices diced tomatoes
- 1 cup (fresh or frozen) corn kernels
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon (adjust to taste) salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped (for garnish) fresh cilantro
- 4 for serving (optional) lime wedges
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 4-5 minutes, until softened.
Stir in the minced garlic, cumin, and chili powder, and cook for an additional 1 minute until fragrant.
Add the black beans, vegetable broth, diced tomatoes with their juices, and corn kernels to the pot. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low and simmer for 15 minutes to allow the flavors to meld.
Using an immersion blender, partially blend the soup to your desired consistency. (Alternatively, transfer about 2 cups of soup to a blender, blend until smooth, and return it to the pot.)
Stir in the smoked paprika, salt, and black pepper. Taste and adjust seasonings as needed.
Ladle the soup into bowls and garnish with chopped fresh cilantro.
Serve with lime wedges for a burst of fresh citrus flavor, if desired.
Nutrition Facts
Calories |
1202 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.6 g | 32% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4897 mg | 213% | |
| Total Carbohydrate | 201.5 g | 73% | |
| Dietary Fiber | 61.8 g | 221% | |
| Total Sugars | 36.3 g | ||
| Protein | 57.0 g | 114% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 644 mg | 50% | |
| Iron | 18.3 mg | 102% | |
| Potassium | 2341 mg | 50% | |
*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.
