One-Pot Black Bean Soup
This flavourful black bean soup is a delicious make ahead diabetes-friendly option for the colder winter months. It is also freezer-friendly and can keep in the freezer for up to six months.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- High-Fiber
- High-Protein
Why Diabetes Friendly?
- High in fiber: The high fiber content from black beans helps in blood sugar regulation by slowing down the digestion process, which can prevent spikes in blood sugar levels.
- Complex carbohydrates: Black beans are a good source of complex carbohydrates, providing sustained energy without the rapid increase in blood sugar associated with simple sugars.
- Low glycemic index: The ingredients used in this soup have a low glycemic index, making it suitable for maintaining stable blood glucose levels.
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Ingredients
- olive oil 1 tbsp
- onion (finely diced) 1
- garlic (minced) 3 cloves
- red bell pepper (diced) 1
- celery (diced) 2 stalks
- jalapeño (finely diced) 1 tbsp
- cumin (ground ) 2 tsp
- chili powder 1 ½ tsp
- paprika ½ tsp
- cacao powder 1 tbsp
- black beans (canned, rinsed and drained) 19 oz
- tomato (canned, diced, reduced-sodium) 1 cup
- chicken broth (reduced-sodium) 2 cup
Optional Garnishes
- lime (juice)
- cilantro
- jalapeño (sliced)
- Greek yogurt
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Cooking Tips
- Enhancing flavors: The addition of cacao powder adds depth to the soup's flavour profile. It's an unconventional ingredient in soups but works well with chili and cumin to create a rich taste.
- Simmering time: Letting the soup simmer for 25 minutes allows the flavours to meld together. If you have time, extending the simmering period can enhance the soup's taste even further.
- Blending for thickness: For a thicker texture, you can blend part of the soup and then mix it back in. This step is optional but can add a creamy consistency without the need for dairy.
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Instructions
- To a medium saucepan, heat olive oil over medium heat. Add onion and garlic and sauté until soft and fragrant, about 3 minutes.1 tbsp olive oil, 1 onion, 3 cloves garlic
- Add bell pepper, celery, and jalapeño to the pot and sauté for another 5 minutes until softened.1 red bell pepper, 2 stalks celery, 1 tbsp jalapeño
- Stir in cumin, chili powder, paprika, and cacao powder and mix until well combined with the rest of the veggies.2 tsp cumin, 1 ½ tsp chili powder, ½ tsp paprika, 1 tbsp cacao powder
- Add black beans, diced tomato, and broth to the pot. Bring the mixture to a boil and then reduce heat to low, cover, and let simmer for 25 minutes.19 oz black beans, 1 cup tomato, 2 cup chicken broth
- Portion into a serving bowl and garnish with your choice of cilantro, a squeeze of lime, jalapeño and/or a dollop of Greek yogurt. Enjoy!lime, cilantro, jalapeño, Greek yogurt
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Notes
- Note that optional garnishes are not included in the nutrient analysis.
FAQ
- Can I use dry black beans instead of canned?
Yes, you can use dry black beans, but they need to be soaked overnight and cooked until tender before adding them to the soup. This will extend the preparation time significantly. - How can I make this soup more protein-rich?
To increase the protein content, consider adding diced chicken breast (if not following a vegetarian or vegan diet) or quinoa for a plant-based protein boost. Ensure the chicken is cooked before adding it to the soup. - Is this soup really freezer-friendly?
Absolutely! This black bean soup freezes well. Cool the soup completely before transferring it to freezer-safe containers. Leave some space for expansion, and label the containers with the date. Thaw overnight in the refrigerator before reheating.
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Nutrition
Per serving
Calories: 280kcal
Carbohydrates: 44.5g
Fiber: 15.1g
Sugar: 4.3g
Fat: 5.7g
Saturated Fat: 1.1g
Trans Fat:
Protein: 16.7g
Nutrition Facts
One-Pot Black Bean Soup
Serving Size
2 Cups
Amount per Serving
Calories
280
% Daily Value*
Fat
5.7
g
9
%
Saturated Fat
1.1
g
7
%
Sodium
61.7
mg
3
%
Potassium
901.2
mg
26
%
Carbohydrates
44.5
g
15
%
Fiber
15.1
g
63
%
Sugar
4.3
g
5
%
Protein
16.7
g
33
%
Vitamin C
51
mg
62
%
Calcium
89.3
mg
9
%
Iron
5.1
mg
28
%
Magnesium
126.1
mg
32
%
Zinc
2.1
mg
14
%
* Percent Daily Values are based on a 2000 calorie diet.
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