South Beach Diet Black Bean Soup Phase I Friendly
Warm up your taste buds with this hearty and flavorful South Beach Diet Black Bean Soup, perfectly suited for Phase I of the diet plan. Packed with nutrient-dense ingredients like protein-rich black beans, fresh vegetables, and fragrant spices, this soup is a wholesome, low-carb, and satisfying meal option. The rich blend of cumin and chili powder creates a smoky depth, while a splash of fresh lime juice brightens each spoonful. Easy to prepare in under an hour, this soup can be partially blended for a creamy texture while keeping chunks of veggies for added heartiness. Garnished with fresh cilantro for a vibrant finish, it's a delicious and nutritious choice to stay on track with your health goals. Ideal for meal prep or a cozy weeknight dinner, this black bean soup embodies both simplicity and bold flavor.
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Recipe Information
Ingredients
- 1 tablespoon Olive oil
- 1 medium Yellow onion, diced
- 3 cloves Garlic, minced
- 2 stalks Celery stalks, diced
- 1 medium Carrot, diced
- 1.5 teaspoons Cumin powder
- 1 teaspoon Chili powder
- 4 cups Black beans, cooked (or canned, drained and rinsed)
- 4 cups Low-sodium vegetable broth
- 1 cup Tomatoes, diced (no added sugar)
- 2 tablespoons Fresh lime juice
- 2 tablespoons Fresh cilantro, chopped (optional, for garnish)
- Salt, to taste
- Black pepper, to taste
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced yellow onion and sauté for 3-4 minutes, or until softened.
Stir in the minced garlic, diced celery, and carrot. Cook for another 5 minutes, stirring occasionally.
Add the cumin powder and chili powder, stirring well to coat the vegetables in the spices. Cook for 1 minute until fragrant.
Add the cooked black beans, vegetable broth, and diced tomatoes to the pot. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and simmer uncovered for 20 minutes, allowing the flavors to meld together.
Using an immersion blender, partially blend the soup to your desired consistency. Alternatively, transfer half of the soup to a blender, blend until smooth, and return to the pot.
Stir in the fresh lime juice and season with salt and black pepper to taste.
Ladle the soup into bowls and garnish with chopped fresh cilantro, if desired.
Serve hot and enjoy this Phase I-friendly black bean soup!
Nutrition Facts
Calories |
1199 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.4 g | 25% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2892 mg | 126% | |
| Total Carbohydrate | 200.7 g | 73% | |
| Dietary Fiber | 64.5 g | 230% | |
| Total Sugars | 23.0 g | ||
| Protein | 62.4 g | 125% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 527 mg | 41% | |
| Iron | 20.0 mg | 111% | |
| Potassium | 4285 mg | 91% | |
*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.
