Celebrated for its rich flavors, creamy texture, and the nourishing qualities of black beans, this soup is a popular choice in many cuisines, particularly in Latin American and Caribbean cooking. It’s a great source of protein and fiber while being low in fat, making it a healthy and satisfying option for lunch or dinner.
Ingredients
- 2 tablespoons of olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 1 medium red bell pepper, chopped
- 2 teaspoons of ground cumin
- 1 teaspoon of chili powder
- 3 cans (15 oz each) of black beans, drained and rinsed
- 4 cups of vegetable broth
- 1 can (14.5 oz) of diced tomatoes
- 1 bay leaf
- Salt and pepper to taste
- Juice of 1 lime
- Chopped fresh cilantro for garnish
Instructions
- Prepare the Base: Heat the olive oil in a large pot over medium heat. Add the onion and garlic and sauté until the onion is translucent, about 5 minutes.
- Add Vegetables and Spices: Stir in the red bell pepper, cumin, and chili powder. Cook for another 2 minutes until the spices are fragrant.
- Simmer the Soup: Add the black beans, vegetable broth, diced tomatoes, and bay leaf. Bring the mixture to a boil, then reduce the heat and let it simmer for about 30 minutes.
- Blend for Thickness: Remove the bay leaf. Use an immersion blender to puree the soup to your desired consistency. Alternatively, you can transfer a portion of the soup to a blender and blend until smooth, then return it to the pot.
- Season and Serve: Stir in the lime juice and season with salt and pepper to taste. Serve hot, garnished with fresh cilantro.
Nutrition Information (per serving)
The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:
| Nutrient | Amount |
| Calories | 210 |
| Total Fat | 7g |
| Saturated Fat | 1g |
| Cholesterol | 0mg |
| Sodium | 600mg |
| Total Carbohydrate | 32g |
| Dietary Fiber | 12g |
| Sugars | 3g |
| Protein | 10g |