Are you looking for a comforting meal that is packed with flavor and nutrition? Look no further than this delicious black bean soup.
This recipe is not only easy to make, but it also contains a variety of healthy ingredients that will nourish your body. Black beans are an excellent source of protein and fiber, making them a filling and satisfying addition to any meal. They also contain a variety of vitamins and minerals, such as iron, magnesium, and folate, that are essential for overall health.
In addition to black beans, this soup also includes vegetables such as onions, carrots, and celery, which add a depth of flavor and provide additional nutrients. We also use low-sodium broth and seasonings to keep the sodium content of the soup in check, making it a great option for those watching their sodium intake.
But just because this soup is healthy doesn’t mean it skimps on flavor. The combination of spices such as cumin, paprika, and chili powder gives the soup a warm and smoky flavor that will have you coming back for seconds.
Whether you are looking for a quick and easy weeknight dinner or a cozy lunch on a chilly day, this easy and healthy black bean soup recipe is sure to satisfy you. So grab your apron and let’s get cooking!
(Canned) Black Beans: Nutrition, Benefits, and Side Effects
Black beans are a type of legume that is widely consumed around the world. They are an excellent source of plant-based protein and are packed with nutrients that are essential for overall health. Canned black beans are a convenient and affordable option for those who want to incorporate this nutritious food into their diet. In this article, we will discuss the benefits of canned black beans, their side effects, and how to add them to your diet.
Benefits of canned black beans
Rich in plant-based protein
Canned black beans are an excellent source of plant-based protein, containing about 7.6 grams of protein per 100 grams. Protein is essential for the growth and repair of the body’s tissues and helps to keep you feeling full for longer periods. Protein also plays a critical role in maintaining muscle mass, which is especially important for older adults.
May help you lose weight
Canned black beans are high in fiber, containing around 8.7 grams per 100 grams. Fiber is important for weight management as it helps to keep you feeling full for longer periods, reducing the likelihood of overeating. Additionally, the fiber in black beans can help regulate blood sugar levels, which may further support weight loss efforts.
May help manage blood sugar levels
Black beans are a low glycemic index food, which means that they have a slow and steady impact on blood sugar levels. This can be beneficial for people with diabetes or those at risk of developing the condition. The fiber in black beans also helps to slow down the absorption of carbohydrates, which can further aid in blood sugar management.
May lower risk factors for heart disease
Canned black beans are a good source of several nutrients that are beneficial for heart health, including fiber, potassium, and folate. Potassium can help regulate blood pressure, while folate helps to reduce levels of homocysteine, an amino acid that is associated with an increased risk of heart disease. The fiber in black beans can also help to reduce cholesterol levels.
Side Effects of canned black beans
Canned black beans are generally safe for most people to consume. However, some people may experience gas, bloating, or stomach discomfort when eating black beans. This is because black beans contain oligosaccharides, which are complex sugars that can be difficult for the body to digest. Soaking the beans overnight and rinsing them thoroughly before cooking can help reduce these side effects.
How to add them to your diet
Canned black beans are a versatile ingredient that can be added to a variety of dishes. They can be used in soups, stews, salads, and even desserts. Here are a few ideas for incorporating canned black beans into your diet:
- Add them to your favorite chili recipe
- Make a black bean and corn salad
- Use them as a topping for baked potatoes
- Make black bean burgers
- Add them to a breakfast omelet
The bottom line
Canned black beans are a nutritious and convenient food that can provide many health benefits. They are an excellent source of plant-based protein, fiber, and several nutrients that are beneficial for heart health. While they may cause some digestive discomfort in some people, soaking and rinsing the beans can help alleviate these symptoms. Adding canned black beans to your diet is a simple and easy way to boost your nutrient intake and support your overall health.
How to Make Healthy Black Bean Soup for a Quick Meal
This quick black bean soup recipe is healthy, delicious, and easy to make. It’s also vegetarian and vegan when you use vegetable broth.
Ingredients of Healthy Black Bean Soup
- 2 tablespoons olive oil
- 1 cup diced onion (1/2 large onion)
- 3/4 cup diced carrots (1 large carrot)
- 1 tablespoon minced garlic (3 cloves)
- 1 teaspoon ground cumin
- 1/2 teaspoon dried oregano
- 1 tablespoon red wine vinegar, apple cider vinegar or lime juice
- 1/2 to 1 pepper from 7-oz. tin chipotle chiles in adobo or use 2 tablespoons hot sauce, see notes
- 1 (15-ounce) can diced tomatoes, try fire roasted tomatoes
- 4 cups vegetable stock, see our homemade veggie broth
- 4 (15-ounce) cans black beans, drained and rinsed or use 6 cups cooked black beans
- 1 bay leaf
- 1/2 cup cilantro leaves, roughly chopped
- For serving: Avocado, lime wedges, cilantro, sour cream, cheese
Instructions for Making Perfect and Healthy Black Bean Soup
- Heat the olive oil in a large Dutch oven or deep pot over medium heat, and then add the onions and carrot. Cook, stirring often, until they have softened slightly and smell sweet, about 5 minutes.
- Stir in the garlic, cumin, oregano, and cook for for 30 seconds. Add the vinegar, chipotle peppers, can of tomatoes, broth, black beans, and bay leaf. Bring to a simmer, taste, and then season with salt and pepper.
- Simmer the soup until the carrots are tender and the broth reduces slightly, about 20 minutes. Stir in the cilantro and the juice from half a lime (or substitute the lime with an additional tablespoon of vinegar).
- For a brothy soup (like in our photos and video), serve the soup straight away. For a thicker, more velvety soup, transfer 1/4 of the soup to a blender and blend until smooth. Pour the blended portion back into the soup and serve.
Tips to Make Healthy Black Bean Soup Easy
- Chipotle chiles in adobo sauce: We use 1/2 to 1 whole pepper, which adds a little heat to the soup. For a spicier soup, add more, but be careful, the peppers do pack a punch. Find canned chipotles in adobo sauce in most grocery stores, usually near hot sauces or enchilada sauces.
- Nutrition facts: The nutrition facts provided below are estimates. We have used the USDA database to calculate approximate values. The recipe makes about 10 to 12 cups of soup.
Nutrition Per Serving
Serving Size 1 cup / Calories 169 / Total Fat 2.9g / Saturated Fat 0.5g / Cholesterol 0mg / Sodium 387.2mg / Carbohydrate 27.4g / Dietary Fiber 10.6g / Total Sugars 2.4g / Protein 9g