Recipe details
Dinner
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Healthy Black Bean Soup
1h
6 servings
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This Healthy Black Bean Soup combines protein-rich beans with aromatic vegetables and warm spices for a satisfying, nutritious meal. The beans create a hearty base while the vegetables add depth of flavor and nutrition. Simple to prepare with basic ingredients, this soup develops rich flavor as it simmers. Perfect for lunch or dinner, this filling soup can be enjoyed as is or topped with your favorite garnishes. It's an excellent plant-based option that's both budget-friendly and packed with fiber and protein.
Nutrition Facts
Disclaimer: The nutritional information provided is estimated and may vary based on portion size and preparation.
Facts
Quantity
Fiber
Sugar
10 g
4 g
Allergen Content
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Ingredients
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Steps
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Prepare the vegetables
Dice onion, carrots, and celery. Mince garlic.
Sauté the vegetables
Heat oil in a large pot over medium heat. Add onion, carrots, and celery. Cook for 5-7 minutes until softened. Add garlic and cook for 30 seconds until fragrant.
Add spices
Add cumin, salt, and pepper to the vegetables. Stir to coat and cook for 1 minute to toast spices.
Add beans and liquids
If using canned beans, drain and rinse them. If using dried beans, they should be pre-cooked. Add beans, broth, and tomatoes with their juice. Stir to combine.
Simmer the soup
Bring to a boil, then reduce heat to low. Cover and simmer for 30 minutes, stirring occasionally.
Blend part of the soup
Remove about 2 cups of soup. Blend until smooth using a blender or immersion blender. Return blended portion to the pot. This creates a thicker texture while maintaining some whole beans.
Final seasoning
Taste and adjust seasoning with remaining salt if needed. Simmer for 5 more minutes.
Serve
Ladle into bowls. Serve hot. Optional: Top with diced avocado, fresh cilantro, or a squeeze of lime.
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