Simple Black Bean Soup Recipe

Jul 06, 2012 @ 1:03 PM
Posted by Whole Foods Market, Special Contributor

Nutrition

Cal/Serving: 251
Daily Value: 13%
Servings: 8

High-Fiber, Low-Fat, Low-Sodium
Vegan, Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free, Sugar-Conscious

Fat	3g	5%
Saturated	1g	3%
Carbs	44g	15%
Fiber	12g	48%
Sugars	3g	0%
Protein	15g	29%
Sodium	9mg	0%
Calcium	102mg	10%
Magnesium	115mg	29%
Potassium	1063mg	30%
Iron	4mg	22%
Zinc	3mg	17%
Vitamin A	554IU	11%
Vitamin C	24mg	39%
Thiamin (B1)	1mg	58%
Riboflavin (B2)	0mg	16%
Niacin (B3)	3mg	14%
Vitamin B6	0mg	17%
Folic Acid (B9)	345µg	86%
Vitamin B12	0µg	0%
Vitamin E	1mg	3%
Vitamin K	13µg	16%
Fatty acids, total monounsaturated	2g	0%
Fatty acids, total polyunsaturated	1g	0%

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Cooking dried beans is low maintenance and a great value. Make sure to plan ahead and allow time for soaking the beans. Serve with hot sauce or salsa, if you like.

INGREDIENTS

1 pound dried black beans, rinsed
2 medium onions, chopped
1 large red bell pepper, seeded and chopped
4 cloves garlic, finely chopped
1 tablespoon ground cumin
1 teaspoon ground chipotle pepper
2 tablespoons chopped cilantro
2 tablespoons nutritional yeast
1 tablespoon fresh lime juice
1/2 ripe avocado, chopped

DIRECTIONS

Soak the beans overnight or 6 to 8 hours prior to cooking. Drain and rinse.

In a large pot, bring 1/2 cup water to a simmer over medium-high heat. Add the onions, bell pepper, and garlic and cook, stirring frequently, until the onions are translucent and beginning to brown, about 10 minutes. Stir in the cumin and chipotle and cook 1 minute, stirring. Add drained beans and 10 cups water. Bring soup to a boil, then lower to a simmer and cook, uncovered, for 1 1/2 to 2 hours, until beans are tender.

Remove 4 cups soup and carefully purée in a blender. Return purée to pot and stir in cilantro, nutritional yeast, and lime juice. Spoon into bowls for serving and garnish with avocado.