Chunky Black Bean Soup

by Anjali @ The Picky Eater on January 5, 2015

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This black bean soup might be one of my favorite recipes of all time.

When the husband ate it, he said: this might even be better than your vegetarian chili — which is a pretty big compliment!

It’s perfect for winter: hearty, filling and a one-pot meal. I modified this CookingLight recipe to be more vegetarian friendly, by basically just eliminating the chorizo, using vegetable stock, and adding a bit more veggies & beans.

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This is great for little ones too. To make it baby-friendly: I made this recipe and left out the chipotle chili powder, took out a portion for Layla – and then added in the chipotle chili powder for me and the husband. She ate the less spicy version and gobbled it all up with a tablespoon of Greek Yogurt. She loved it!

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We topped ours with some diced avocado and cilantro, and later added a few crumbled up blue corn tortilla chips and a dollop of low fat plain Greek yogurt.

I recently made this recipe for a dinner party with some friends and it was a huge hit there too!

The Ingredients

Modified from CookingLight

  • 2 tsp coconut oil
  • 1 red onion, diced
  • 2 red or yellow bell peppers, diced
  • 2 tsp chopped fresh oregano
  • 5 cloves garlic
  • 1 tsp ground cumin
  • 1/2 tsp chipotle chile powder
  • 1/4 tsp salt
  • 2 cups low sodium vegetable broth
  • 2 (15-ounce) cans unsalted black beans, rinsed and drained
  • 1 tbsp fresh lime juice
  • Toppings: chopped fresh cilantro, diced avocado, 1 tbsp low fat plain Greek yogurt (per bowl), a few crumbled blue corn tortilla chips

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The Directions

Step 1: Heat a large saucepan over medium heat. Add oil to the pan; swirl to coat. Add onion and bell pepper; cook 3 minutes, stirring occasionally. Stir in oregano and next 4 ingredients (through salt); cook 30 seconds.

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Step 2: Stir in stock and beans. Bring to a boil; reduce heat, and simmer 10-20 minutes on low heat. Mash the beans in the pot with a potato masher until the soup has a nice, chunky consistency.

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When it’s chunky and done cooking, it will look like this:

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The mashed black beans mixed with the veggie broth give the soup a creamy and thick texture without any additional fat or calories! It’s one of my favorite tricks to use when making healthy but satisfying soups. This recipe also freezes really well (minus the toppings) so you can always keep the leftovers and eat it another night. Enjoy!

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Chunky Black Bean Soup

Total Time: 40 minutes

Yield: 4 Servings

Calories per serving: 250

Fat per serving: 3.3g

Nutritional Info Per Serving: 250 Calories, 3.3g Fat (2.2g Saturated), 218.7mg Sodium, 43.1g Carbs, 14.4g Fiber, 1g Sugar, 14.3g Protein

Ingredients

  • 2 tsp coconut oil
  • 1 red onion, diced
  • 2 red or yellow bell peppers, diced
  • 2 tsp chopped fresh oregano
  • 5 cloves garlic
  • 1 tsp ground cumin
  • 1/2 tsp chipotle chile powder
  • 1/4 tsp salt
  • 2 cups low sodium vegetable broth
  • 2 (15-ounce) cans unsalted black beans, rinsed and drained
  • 1 tbsp fresh lime juice
  • Toppings: chopped fresh cilantro, diced avocado, 1 tbsp low fat plain Greek yogurt (per bowl), a few crumbled blue corn tortilla chips

Directions

  1. Heat a large saucepan over medium heat. Add oil to the pan; swirl to coat. Add onion and bell pepper; cook 3 minutes, stirring occasionally. Stir in oregano and next 4 ingredients (through salt); cook 30 seconds.
  2. Stir in stock and beans. Bring to a boil; reduce heat, and simmer 10-20 minutes on low heat. Mash the beans in the pot with a potato masher until the soup has a nice, chunky consistency.

Notes

Adapted from CookingLight

http://pickyeaterblog.com/chunky-black-bean-soup/

{ 8 comments… read them below or add one }

ScratchIsBetter January 6, 2015 at 6:53 pm

Great recipe! Can’t wait try it in the new year. Love that it is baby friendly. Do u add salt for Layla?

Reply

Anjali @ The Picky Eater January 6, 2015 at 7:09 pm

Thanks so much! I do give it to Layla with salt in it — since she’s almost 1 I think she can handle a little bit of salt. This recipe is pretty low in sodium anyway so I don’t worry about the salt too much! But if she was closer to 6-8 months I’d probably give her the no salt version. Hope that helps!

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jacquie January 6, 2015 at 7:34 pm

this would really hit the spot tonight as it very cold and snowy outside. do you know how many cups are in the 2 cans of black beans? I want to make this but i tend to use the dried beans rather than the canned. Also what is the serving size? thanks.

Reply

Anjali @ The Picky Eater January 6, 2015 at 7:41 pm

Hi Jacquie! The 2 cans of black beans are about 3.5 cups of cooked beans. The serving size is about 1.25 or 1.5 cups of soup (basically 1/4 of the recipe). Hope that helps, let me know how this turns out for you!

Reply

Vansiha January 9, 2015 at 8:20 am

Hi Anjali –

What kind I use instead of chipotle chilli powder?

Reply

Anjali @ The Picky Eater January 9, 2015 at 8:34 am

Hi Vanisha! If you don’t have chipotle chili powder, you can try using 1/2 tsp regular chili powder + 1/8 tsp cayenne pepper. Then I’d taste the soup, and add more cayenne only if you want more “heat”. Hope that helps!

Reply

Nina Aggarwal January 12, 2015 at 9:26 pm

Just made this tonight. Delicious and simple!! I love recipes that I can pre prep when i have a few min, and then throw everything together in the evening. Now we’ll see if my picky toddler will try it tomorrow 🙂 Thank you!!!

Reply

Anjali @ The Picky Eater January 13, 2015 at 7:49 am

Awesome!! So happy to hear that Nina — definitely let me know how your toddler likes it! Good luck! 🙂

Reply

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