3.4
5 ratings

Simple Black Bean Soup

Whole Foods Market

Simple Black Bean Soup

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.

Nutritional Facts
Servings8
Calories Per Serving248
Total Fat3g5%
Sugar4gN/A
Saturated0.5g2.5%
Protein15g31%
Carbs43g14%
Vitamin A40µg4%
Vitamin B122µg32%
Vitamin B63mg100%
Vitamin C31mg52%
Vitamin E0.8mg3.8%
Vitamin K9µg12%
Calcium90mg9%
Fiber12g47%
Folate (food)277µgN/A
Folate equivalent (total)277µg69%
Folic acid60µgN/A
Iron4mg21%
Magnesium115mg29%
Monounsaturated1gN/A
Niacin (B3)16mg78%
Phosphorus226mg32%
Polyunsaturated0.6gN/A
Potassium1012mg29%
Riboflavin (B2)3mg100%
Sodium16mg1%
Thiamin (B1)3mg100%
Zinc3mg20%