CookPal AI
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Black Bean Soup

Black beans, carrots, celery, and seasonings are simmered into this hearty soup. Bring out the delicious flavors with a splash of lime juice and spoonful of yogurt at serving.

  • 3 hours
  • 5 Servings
  • $3.00 - $5.99

Ingredients

  • 2 tablespoons vegetable oil
  • 1 Spanish onion
  • 2 carrots
  • 2 celery sticks
  • 4 garlic cloves
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 2 teaspoons chili powder
  • 3 cans (15.5 ounce) low-sodium black beans
  • 8 cups water
  • 1 cube low sodium chicken bouillon
  • 1 lime
  • plain low-fat yogurt

Steps

1

Place a soup or stock pot on the stove over medium heat and when it is hot, add the oil. Add an onion, carrots, celery, garlic, basil, oregano, and chili powder and cook about 10 minutes until the onion is soft.

2

Add the beans, water, and bouillon cube and raise the heat to high and bring to a boil. Turn the heat down to low and cook about 2 1/2 hours until the beans are very tender and the mixture is uniform in color.

3

If you want a pureed soup, set the soup aside to cool for about 20 minutes. Put 2 cups soup in a blender and put the top on, halfway (this will allow the soup to expand and any steam to escape) and blend until smooth. Transfer to a large container. Repeat using the rest of the soup.

4

Just before serving, squeeze the juice of 1/4 lime on each serving and a tablespoon of yogurt.

5

Serve right away, or cover and refrigerate up to 5 days.

Ingredients

Serving Size: 2.5 cups

NutrientsAmount
Total Calories322
Total Fat6 g
Saturated Fat0 g
Monounsaturated Fat1 g
Polyunsaturated Fat4 g
Linoleic Acid0 g
α-Linolenic Acid0.2 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol0 mg
Carbohydrates51 g
Dietary Fiber20 g
Total Sugars4 g
Added Sugars included0 g
Protein17 g
Minerals
Calcium147 mg
Potassium1044 mg
Sodium455 mg
Copper599 mcg
Iron6 mg
Magnesium110 mg
Phosphorus316 mg
Selenium5 mcg
Zinc1 mg
Vitamins
Vitamin A263 mcg RAE
Vitamin B60.3 mg
Vitamin B120 mcg
Vitamin C13 mg
Vitamin D0 mcg
Vitamin E3 mg
Vitamin K36 mcg
Folate178 mcg DFE
Thiamin0.4 mg
Riboflavin0.4 mg
Niacin2 mg
Choline69 mg

Source:

  • MyPlate
  • U.S. Department of Agriculture