HEALTHY & HEARTY BLACK BEAN SOUP RECIPE BY TASTY
Here's what you need: olive oil, onion, celery, carrot, red bell pepper, garlic, jalapeño pepper, salt, pepper, cumin, black beans, vegetable stock, bay leaf, avocado, queso fresco, fresh cilantro, tortilla chip
Provided by Jordan Kenna
Categories Lunch
Yield 6 servings
Number Of Ingredients 17
Steps:
- Heat olive oil in a large stock-pot or dutch oven over medium-high heat until the oil begins to shimmer.
- Add onions, celery, carrot, and bell pepper. Cook for 4-5 minutes, stirring occasionally, until vegetables begin to soften.
- Add garlic, salt, and pepper, and continue to cook for an additional 10 minutes until vegetables are soft and the onions are translucent.
- Add cumin, black beans, vegetable stock, and the bay leaf. Bring to a boil then reduce to a simmer.
- Cover the pot and cook over low heat for 30 minutes until the beans are very tender.
- Remove the bay leaf. Transfer about 4 cups (900 g) of the soup to a blender and puree until smooth, being careful not to splatter hot soup all over yourself and kitchen.
- Pour blended soup back into the pot and mix to incorporate.
- Keep over low heat until ready to serve. Garnish with fresh avocado, queso fresco, chopped cilantro, and tortilla chips.
- Enjoy!
Nutrition Facts : Calories 865 calories, Carbohydrate 89 grams, Fat 46 grams, Fiber 21 grams, Protein 18 grams, Sugar 14 grams
HEALTHY BLACK BEAN SOUP WITH TURKEY SAUSAGE
Make and share this Healthy Black Bean Soup With Turkey Sausage recipe from Food.com.
Provided by Melanie B.
Categories Poultry
Time 30m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Spray a soup pan with cooking spray and bring up to medium high heat. Add onions and cook for about 2 minutes. Add the sausage and cook for another two minutes. Add the bell pepper and garlic. Cook an additional 2 minutes.
- Add the broth, cumin, and tomatoes. Bring to a boil. Reduce the heat to a simmer and add chipotle and beans. Cook covered for about 10 minutes.
- Season to taste with salt and pepper.
- Serve with a sprinkle of Cilantro or some fat free sour cream.
- **Variation Idea: I have tried this as a smooth soup -- brown off the turkey in a separate pan, following all of the other directions up until the point the beans are added. I use a hand held blender to blend up the soup. Afterwards I add the turkey and some additional beans to give a little texture.
Nutrition Facts : Calories 252.9, Fat 9, SaturatedFat 1.9, Cholesterol 67.2, Sodium 603.9, Carbohydrate 26.6, Fiber 8.8, Sugar 4.9, Protein 17
AWESOME HEALTHY BLACK BEAN SOUP
I've made black bean soup a few different times, each time tweaking it to adjust to my taste. This is really good and is really good for you!
Provided by Teacher_01
Categories Lunch/Snacks
Time 40m
Yield 4-6 serving(s)
Number Of Ingredients 10
Steps:
- Place onion, water, broth and cumin in a stock pot and bring to a boil. Reduce to medium heat.
- When onions are soft, place beans and rotel in the stock pot. Simmer for 20 minutes.
- Blend with a hand blender. ( I don't like thin soup, so I only do this for 20-30 seconds)
- Add diced tomatoes and cilantro. Simmer for 10-15 more minutes.
- Serve topped with a bit of sour cream and crushed tortilla chips.
HEALTHY BLACK BEAN SOUP
A healthy, flavorful variation of black bean soup which is great with tortilla chips on the side. I found it at http://www.cookingwithtraderjoes.com/Sample_Recipe_1.html
Provided by Fazimoto
Categories Black Beans
Time 30m
Yield 4-6 serving(s)
Number Of Ingredients 8
Steps:
- In a medium pot, sauté onions in olive oil until they are soft and translucent.
- Sprinkle in cumin and garlic and sauté for a minute; pour in black beans (including juices), salsa, and lime. Stir to combine and bring to a simmer. Simmer covered for 20 minutes.
- Ladle soup into individual bowls and top with a dollop of yogurt. Chili and Lime Tortilla Chips or other white corn tortilla chips go nicely on the side.
Nutrition Facts : Calories 341.8, Fat 9.2, SaturatedFat 2.1, Cholesterol 5.3, Sodium 413.3, Carbohydrate 51, Fiber 15.9, Sugar 7.4, Protein 17.1
HEALTHY BLACK BEAN VEGETABLE SOUP
Threw this together with what I had on hand. Am new to cooking so could use improvement, but still tasted good - especially in light of how simple and healthy.
Provided by Harperd
Categories One Dish Meal
Time 15m
Yield 1 serving(s)
Number Of Ingredients 11
Steps:
- Put carrots in pot and cover with water (no oil or butter needed). Cover and cook on medium heat until carrots just start turning soft.
- Add onion and red bell pepper. Cook, uncovered, on low heat for a couple minutes, stirring occasionally.
- Throw in garlic and spinach. Continue stirring occasionally on low heat until spinach is mostly cooked down. Add ginger.
- Remove from heat once spinach is cooked. Strain vegetable mixture into bowl; reserve juice. Place vegetable mixture in microwave to keep warm.
- Place black beans and reserved vegetable juice in pot on stove. Cook, covered, on medium heat until black beans are no longer frozen. Add turmeric and cumin; stir and simmer briefly. Add milk, reduce heat, and stir. Mash some of the beans using fork or spoon, if desired. Cover and cook 1 minute.
- Return vegetable mixture to bean soup base in pot. Cook uncovered 1 minute longer, stirring occasionally.
- Serve. Try with hunk of whole wheat bread or some plain nonfat yogurt.
Nutrition Facts : Calories 266.7, Fat 5.7, SaturatedFat 3, Cholesterol 17.1, Sodium 156, Carbohydrate 42.3, Fiber 12.2, Sugar 6.5, Protein 15.2
HEALTHY BLACK BEAN SOUP WITH SHRIMP
Make and share this Healthy Black Bean Soup With Shrimp recipe from Food.com.
Provided by Melanie B.
Categories Beans
Time 1h
Yield 12-15 serving(s)
Number Of Ingredients 18
Steps:
- In a large soup pot, warm oil to medium heat. Add Onion and cook for 2-3 minutes. Add Bell pepper and cook for another 2 minutes. Add Garlic and 2 tomatoes, cook for 1-2 additional minutes. Season with salt & pepper.
- Add Chipotle Pepper, oregano, chili powder, and cumin (Note my measurements on the spices are estimates, use as much of the flavors as you like).
- Add 2 cans of the beans and the chicken stock. Bring to a boil. Reduce heat to a simmer. Simmer for about 15 minutes uncovered.
- Using a hand-held blender, blend all ingredients while cooking in the pot. I like to make it fairly smooth, but some chunks are OK.
- Taste for seasoning -- add additional if appropriate for your taste.
- Add remaining beans and tomatoes. Simmer for another 10-20 minutes.
- Add shrimp and cook for about 5-6 minutes, or until shrimp is pink and cooked through. Remove from heat. Add 1/2 cup fresh cilantro.
- Serve in a bowl with remaining cilantro, avocado, scallions, and sour cream if desired.
Nutrition Facts : Calories 311.2, Fat 8.2, SaturatedFat 2.4, Cholesterol 121.5, Sodium 816.4, Carbohydrate 32.5, Fiber 10.4, Sugar 2.8, Protein 27.5
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