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Stacy's Black Bean Soup Recipe

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“We love this low-fat black bean soup!” And you will, too! It’s packed with good-for-you vegetables and beans. To make it completely vegetarian, substitute vegetable broth for the chicken broth. Stacy Marti — Jenks, Oklahoma

This recipe is:

Healthy

Diabetic Friendly

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Stacy's Black Bean Soup Recipe

Prep: 35 min. + soaking Cook: 1-1/4 hours

Yield: 8 Servings

35 75 110

Ingredients

1-1/2 cups dried black beans
3 celery ribs, chopped
3 medium carrots, chopped
1 large onion, chopped
2 teaspoons olive oil
2 garlic cloves, minced
6-1/2 cups reduced-sodium chicken broth
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1 bay leaf
3 tablespoons lime juice
1/2 cup reduced-fat sour cream
1/4 cup minced fresh cilantro

Directions

Place beans in a large saucepan; add water to cover by 2 in. Bring to a boil; boil for 2 minutes. Remove from the heat; cover and let stand for 1 to 4 hours or until beans are softened. Drain and rinse beans, discarding liquid.
In a Dutch oven coated with cooking spray, saute the celery, carrots and onion in oil until vegetables are tender. Add garlic; cook 1 minute longer. Add the beans, broth, oregano, thyme, salt, cayenne and bay leaf. Bring to a boil. Reduce heat; cover and simmer for 1 to 1-1/4 hours or until beans are tender. Discard bay leaf. Cool slightly.
In a blender, cover and process soup in batches until smooth. Return to pan; heat though. Stir in lime juice. Garnish each serving with sour cream and cilantro. Yield: 8 servings (2 quarts).

Nutritional Facts 1 cup equals 210 calories, 3 g fat (1 g saturated fat), 5 mg cholesterol, 686 mg sodium, 34 g carbohydrate, 8 g fiber, 13 g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable.

Originally published as Stacy's Black Bean Soup in Healthy Cooking October/November 2009, p28

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Stacy's Black Bean Soup

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Reviewed on May. 04, 2011 by carrie carney

Very good. I used three 15.5 ounce cans of black beans drained and rinsed and an immersion blender. Also- instead of the oregano and thyme, I used a 1/2 teaspoon of cumin. I think you could probably throw in a 4th can of beans to make it thicker- I may try this next time. A lot of flavor and so healthy!

Reviewed on Oct. 09, 2009 by jillosmith

My whole family loved this soup! As a vegetarian, I substituted vegetable broth for the chicken broth as well. We put a dollop of sour cream and pico de gallo in the center. Even my 5 and 7 yr old girls loved it!