U.S. flag

An official website of the United States government

Healthy Black Bean Soup

Healthy Black Bean Soup

20 Ratings
20 Ratings
Recipe Image
Easy and Healthy Black Bean Soup
Makes: 4 Servings
Total Cost: $$$$

This soup is full of flavor and is so easy to prepare. Using canned beans and salsa, along with cumin and cilantro, this soup is a great way to throw dinner together in minutes.

Ingredients

  • 2 cans (15.5 ounces each) low-sodium black beans, drained and rinsed
  • 2 cups low-sodium chicken broth (or low-sodium vegetable broth)
  • 1 cup fresh salsa
  • 1 teaspoon ground cumin
  • 4 tablespoons low-fat sour cream (or fat-free)
  • 2 tablespoons fresh cilantro, chopped

Directions

  1. Wash hands with soap and water.
  2. Lightly purée one can of black beans with broth, salsa, and cumin in a blender.
  3. In a medium saucepan, combine puréed bean mixture with remaining beans and heat through.
  4. To serve, ladle soup into 4 bowls.
  5. Top each bowl with one tablespoon of sour cream and garnish with the cilantro.

Notes

Learn more about:

Source:

Adapted from "Easy and Healthy Black Bean Soup"
Bronson Wellness Center
Bronson Healthcare - Michigan

Nutrition Information

Serving Size: 1 1/2 cups
Nutrients Amount
Total Calories 247
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 5 mg
Sodium 390 mg
Carbohydrates 40 g
Dietary Fiber 16 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 16 g
Vitamin D 0 mcg
Calcium 111 mg
Iron 5 mg
Potassium 876 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 247
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 5 mg
Carbohydrates 40 g
Dietary Fiber 16 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 16 g
Minerals
Calcium 111 mg
Potassium 876 mg
Sodium 390 mg
Copper 507 mcg
Iron 5 mg
Magnesium 84 mg
Phosphorus 293 mg
Selenium 3 mcg
Zinc 1 mg
Vitamins
Vitamin A 24 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0.1 mg
Vitamin C 14 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 9 mcg
Folate 140 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.3 mg
Niacin 3 mg
Choline 59 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 1/2 cups
Protein Foods 5 ounces

Write a review

Image
Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
logo for the Dietary Guidelines for Americans

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025