Black Bean Soup with Lime and Cumin - in 30 Minutes



A black bean soup recipe with lime and cumin that takes just 30 minutes to make. This is a healthy recipe ideal for weight watchers as it comes with a nutritional chart and a calorie chart.

For those of you cooking black beans for soup for the first time they take a long time to cook. We suggest you place the black beans in a bowl of cold water first and agitate the water to make sure that there are no small stones or twigs in your beans.

Drain off the water and add enough water to cover the beans by 2 inches. Now soak the beans overnight. In the morning, drain the water off in preparation of your black bean soup. Cover with more water before cooking.  Do not add any salt at this stage. You will have enough salt when making the soup, and if you add salt too early while cooking your dried beans they can end up being very tough.

Dried black beans can take up to 2 hours to cook before they are soft.

This black bean soup recipe is full of goodness: fiber, protein, Vitamin B, folate and antioxidants.

Black Bean Soup Recipe

        black bean soup in a bowl with limes and flat bread


Preparation Time: 30 minutes

Number of Servings: 6

Cups of Fruits and Vegetables Per Person: 1.00


Ingredients:

4 cups cooked black beans
1 Tbsp olive oil
1 Tbsp cumin
1 cup chopped onions
1 cup sliced carrots
2 cloves garlic
1/2 cup chopped red bell pepper
4 cups low-sodium vegetable stock
1/4 cup chopped chipotle chilies (or green chilies)
1/4 cup plus 2 Tbsp lime juice

Directions:

Heat olive oil in a nonstick or heavy-bottomed frying pan over medium heat. Add cumin, chopped onions, carrots, garlic and bell pepper and cook slowly until browned.

Puree the beans with 4 cups stock in a blender or food processor. Add the vegetable mixture, 1/2 canned chipotle chilies, 1/4 cup plus 2 Tbsp lime juice, and salt to taste. Process until velvety smooth.

If the soup is too thick, thin it with more stock. Garnish each serving with a slice of lime floating in the middle and a sprinkling of finely chopped cilantro.

Nutrition Facts
Black Bean Soup with Lime and Cumin
Serving Size 1/6 of recipe
Amount Per Serving
Calories 220 Calories from Fat 30
  % Daily Value (DV)*
Total Fat 3g 5%
 Saturated Fat 0g 0%
 Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 150mg 6%
Total Carbohydrate 37g 12%
  Dietary Fiber 12g 48%
  Sugars 4g  
Protein 11g
Vitamin A 80%
Vitamin C 60%
Calcium 8%
Iron 20%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0
Vegetables: 1
Meat: 0
Milk: 0
Fat: 0
Carbs: 2
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

 

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