Healthy Black Bean Soup with Turkey Sausage
Warm, hearty, and packed with nourishing ingredients, this Healthy Black Bean Soup with Turkey Sausage is the ultimate one-pot meal for a cozy dinner. Featuring protein-rich black beans, savory turkey sausage, and a medley of fresh vegetables like onion, carrot, and celery, this soup is both flavorful and wholesome. A fragrant blend of spices—including cumin, smoked paprika, and chili powder—adds depth, while fresh lime juice and cilantro lend a zesty finish. Quick to prepare in just under an hour, this low-sodium, high-protein recipe is perfect for meal prep or feeding a hungry family. Serve it with creamy avocado and extra cilantro for a vibrant, satisfying dish that’s naturally gluten-free and bursting with bold, Southwestern-inspired flavors.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 12 ounces turkey sausage (casing removed)
- 1 medium yellow onion (diced)
- 1 large carrot (chopped)
- 1 large celery stalk (chopped)
- 3 cloves garlic (minced)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon chili powder
- 1 teaspoon dried oregano
- 4 cups low-sodium chicken broth
- 3 15-ounce cans canned black beans (rinsed and drained)
- 1 14.5-ounce can diced tomatoes (with their juices)
- 2 tablespoons fresh lime juice
- 2 tablespoons fresh cilantro (chopped, plus more for garnish)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 medium avocado (optional, diced for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the turkey sausage and cook for 6-8 minutes, breaking it up with a spoon, until browned and cooked through. Remove the sausage from the pot and set aside.
In the same pot, add the diced onion, chopped carrot, and chopped celery. Cook for 5-7 minutes, stirring occasionally, until the vegetables are softened.
Stir in the minced garlic, cumin, smoked paprika, chili powder, and oregano. Cook for 1 minute, stirring frequently, until fragrant.
Pour in the chicken broth, black beans, and diced tomatoes with their juices. Stir well to combine.
Return the turkey sausage to the pot. Bring the soup to a gentle boil, then reduce the heat to low and simmer for 20 minutes to allow the flavors to meld together.
Using an immersion blender, blend a portion of the soup directly in the pot to create a slightly thicker texture. If you don't have an immersion blender, transfer 2 cups of the soup to a regular blender, puree it, and return it to the pot.
Stir in the fresh lime juice, chopped cilantro, salt, and black pepper. Taste and adjust seasonings as needed.
Ladle the soup into bowls and garnish with additional cilantro and diced avocado, if desired.
Serve warm and enjoy!
Nutrition Facts
Calories |
358 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 23% | |
| Saturated Fat | 3.9 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 40 mg | 13% | |
| Sodium | 1086 mg | 47% | |
| Total Carbohydrate | 32.8 g | 12% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 4.9 g | ||
| Protein | 17.6 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 97 mg | 7% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 808 mg | 17% | |
*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.
