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Zesty Black Bean Soup
Serves 4 to 6
Time 30 min
Make this veggie-filled black bean soup as zippy as you like with the addition of hot sauce to taste. Serve with a big green salad and whole grain tortillas for an easy meal.
Special Diets:
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1/2 pound carrots, sliced
- 1 bay leaf
- 1/2 teaspoon fine sea salt
- 1 red onion, chopped
- 3 cloves garlic, finely chopped
- 1 tablespoon ground cumin
- 1/2 teaspoon ground cinnamon
- 2 (15.0-ounce) cans no-salt-added black beans, drained and rinsed
- 1 cup corn kernels, fresh or frozen and thawed
- 1 (14.0-ounce) can no-salt-added diced tomatoes, with their liquid
- 1 quart low-sodium vegetable broth
- Hot sauce, to taste
- 2 tablespoons chopped fresh cilantro
Method
Heat oil in a large pot over medium heat.
Add carrots, bay leaf and salt and cook until carrots are just tender, about 7 minutes.
Add onion and garlic and cook 5 minutes more.
Add cumin, cinnamon, beans, corn, tomatoes and broth and bring to a boil.
Reduce heat and simmer for 10 minutes
Stir in hot sauce and cilantro.
Ladle hot soup into bowls and garnish with more cilantro.
Nutritional Info:
Per serving: 290 calories (70 from fat), 8g total fat, 1g saturated fat, 0mg cholesterol, 570mg sodium, 46g carbohydrates (14g dietary fiber, 9g sugar), 12g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 2 tablespoons extra-virgin olive oil
- 1/2 pound carrots, sliced
- 1 bay leaf
- 1/2 teaspoon fine sea salt
- 1 red onion, chopped
- 3 cloves garlic, finely chopped
- 1 tablespoon ground cumin
- 1/2 teaspoon ground cinnamon
- 2 (15.0-ounce) cans no-salt-added black beans, drained and rinsed
- 1 cup corn kernels, fresh or frozen and thawed
- 1 (14.0-ounce) can no-salt-added diced tomatoes, with their liquid
- 1 quart low-sodium vegetable broth
- Hot sauce, to taste
- 2 tablespoons chopped fresh cilantro