Quick Black Bean Soup

This hearty, flavorful soup is a cinch to prep and make, plus is loaded with good-for-you fiber, protein, vitamins and minerals. You’ll slurp up every last sip! It can easily be made from pantry staples when you need a healthy meal in a pinch. This recipe comes to us from registered dietitian Sarah-Jane Bedwell, author of Schedule Me Skinny.

  • 1 tbsp olive oil
  • 1 cup diced frozen red onion
  • 4 cloves garlic, chopped
  • 3 cups lower vegetable broth
  • 3 (15 oz.) cans lower sodium black beans
  • 3 (15 oz.) cans whole kernel corn
  • 1 (14.5oz.) can crushed tomatoes
  • 1 tbsp chili powder
  • 1 tbsp cumin
  • 1/2 tbsp. smoked paprika

Heat oil in a large saucepan over medium heat.

Add in onion and garlic, cook and stir until they begin to soften.

Add chili powder, cumin and smoked paprika, then stir and cook for 1 minute.

Add the beans, broth, tomatoes and corn.

Bring to a boil; reduce heat and simmer for 10 minutes.

Remove from heat and serve with 1 oz. baked tortilla chips.


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Nutrition Information

Quick Black Bean Soup

Servings per Recipe:

Amount per Serving

Calories:  250

Calories from Fat:  27

Total Fat:  3g

Saturated Fat:  

Cholesterol:  0mg

Sodium:  950mg

Carbohydrates:  46g

Dietary Fiber:  12g

Protein:  10g

Vitamin A:  6%

Vitamin C:  20%

Calcium:  8%

Iron:  20%

View Our Nutritional Guidelines

The U.S. Food and Drug Administration (FDA) recommends 2000 calories a day as a reasonable average guideline for most American adults. Click here to learn how you can use the Monday 2000 to reset the calorie budget you have to spend each day. For specific calorie recommendations based on your age, metabolism and medical history, consult your doctor or nutritionist.

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