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Stacy's Black Bean Soup

 Stacy's Black Bean Soup
“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
8 ServingsPrep: 35 min. + soaking Cook: 1-1/4 hours

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

2 of 2

Stacy's Black Bean Soup (continued)

Directions (continued)

  • 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.