Black Bean Soup

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This recipe uses canned beans, which can be high in sodium. Be sure to rinse well to remove over ⅓ of the sodium indicated on the label. If you want to add some spice, serve this with hot sauce on the side.

Serves 6
Serving Size: 1 cup
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes


  • 1 teaspoon olive oil
  • 1 medium onion, chopped
  • 1 tablespoon ground cumin or chili powder (or combination)
  • 2 (15-ounce) cans black beans, rinsed and drained
  • 2 cups chicken broth or water
  • Salt and pepper to taste
  • Plain yogurt or low-fat sour cream for topping


  1. Sauté the onion in olive oil in a large pot over medium-high heat.
  2. After 2 minutes, add the cumin or chili powder.
  3. Add one can of beans and broth or water. Cook for 4-5 minutes on medium heat, stir occasionally.
  4. Remove from heat and use a hand blender to puree ingredients or transfer to a blender and puree.
  5. Add the second can of beans to the pot and cook over medium heat 3-4 minutes or until bubbly.
  6. Taste and add salt and pepper as needed.
  7. Serve topped with yogurt or low-fat sour cream.

Nutrition Information per Serving:
(Based on using chicken broth, ½ teaspoon salt and ½ teaspoon pepper)

  • Serving Size: 1 cup
  • Vegetables: ¾ cup
  • Fruits: 0 cups
  • Calories: 160 calories
  • Carbohydrates: 27 grams
  • Fiber: 11 grams
  • Protein: 11 grams
  • Fat: 2 grams
  • Sodium: 467 mg

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