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.
Servings: 4
Calories: 280kcal
Ingredients
- 1 tbsp olive oil
- 1 onion finely diced
- 3 cloves garlic minced
- 1 red bell pepper diced
- 2 stalks celery diced
- 1 tbsp jalapeño finely diced
- 2 tsp cumin ground
- 1 ½ tsp chili powder
- ½ tsp paprika
- 1 tbsp cacao powder
- 19 oz black beans canned, rinsed and drained
- 1 cup tomato canned, diced, reduced-sodium
- 2 cup chicken broth reduced-sodium
Optional Garnishes
- lime juice
- cilantro
- jalapeño sliced
- Greek yogurt
Notes
- Note that optional garnishes are not included in the nutrient analysis.
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
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.
Nutrition
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.