Recipes and Food > Soup & Stews Recipes

Black Bean Soup

Name: Black Bean Soup
Prep time: 1 h
Total time: 1 h
Yield: 6
Ingredients: 2 tbsp. Olive oil; 1 cup Onion; 3/4 cup Celery; 1/2 cup Carrot; 2 tbsp. Garlic; 1/2 tsp. Cumin; 1/2 tsp. Smoked paprika; to taste Salt; 6 cups Black beans; 4 cups Water; 2 tbsp. Apple cider vinegar; 3 tbsp. Fresh cilantro; for topping Cheddar cheese or sour cream; 1/4 cup Green bell peppers; 2 tsp. Chili powder

Vegetarian Gluten-Free Low-Calorie

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This is a filling and nutritious black bean soup made with cooked black beans and a few other common ingredients, most of which you probably already have in your pantry! This specific recipe is DASH diet-approved, so you know that it is very well balanced and will become a permanent addition to a healthy nutrition plan rather than a temporary diet.

Prep Time 1 hour

Serves: 6

Difficulty Level: Low

Ingredients for Black Bean Soup:

Olive oil - 2 tbsp.

Onion - 1 cup (chopped)

Celery - 3/4 cup (chopped)

Carrot - 1/2 cup (chopped)

Garlic - 2 tbsp. (minced)

Cumin - 1/2 tsp.

Smoked paprika - 1/2 tsp.

Salt - to taste

Black beans - 6 cups (cooked)

Water - 4 cups

Apple cider vinegar - 2 tbsp.

Fresh cilantro - 3 tbsp. (chopped)

Cheddar cheese or sour cream - for topping (optional)

Green bell peppers - 1/4 cup (chopped)

Chili powder - 2 tsp.

Method of preparing the Black Bean Soup:

Heat the oil in a large pot, then add in the onion, bell pepper, celery, carrot, and garlic with one teaspoon of salt. Sauté for 10 minutes or until soft.
Add in the spices, beans, and water. Bring everything to a boil and lower the heat to a simmer. Leave cooking for 20 minutes.
Stir in the vinegar and cilantro.
Puree the soup using a blender or food processor.
Season to your liking and serve with a topping of your choice.

Chef's Tip:

If you're not familiar with the DASH diet, here is the gist: DASH stands for Dietary Approaches to Stop Hypertension. The dash diet is a healthy eating plan meant to help lower blood pressure without the need for medication. To do so, it promotes low-sodium meals that include lots of fruit, vegetables, whole grains, and lean proteins. It reduces foods that contain high levels of saturated fats (fatty meat and full-fat dairy products etc.) and sugar-sweetened beverages and sweets.

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