Black Bean Soup

Skinny Chef

Ready in: 135 minutes
Prep Time: 15 minutes
Cook Time: 120 minutes
Servings: 8
Vegetarian
Vegan
Gluten Free
Dairy Free
Whole 30

Ingredients

  • 1 tablespoons sweet chili powder
    Spices and Seasonings
  • 3 cloves of garlic, minced
    Produce
  • 1/2 teaspoon ground cayenne
    Spices and Seasonings
  • 1 tablespoons ground cumin
    Spices and Seasonings
  • juice of 2 limes
    Produce
  • zest of 1 lime (about 1 teaspoon)
    Produce
  • 1 15-ounce can "no salt added" black beans, drained and well rinsed under cold water
    Canned and Jarred
  • 1 tablespoon canola or olive oil
    Oil, Vinegar, Salad Dressing
  • 1 small red onion, about a cup chopped
    Produce
  • 1/2 teaspoon salt
    Spices and Seasonings
  • 32 ounces chicken broth or low-sodium vegetable broth
    Canned and Jarred

Steps

  • Drain beans and rinse under cold water. Set aside.In a large stockpot, heat the oil, over medium-high heat until hot but not smoking. Sauté the red onion until it becomes translucent and soft, about 5-6 minutes.
  • Add cumin, chili, cayenne, and garlic. Continue to cook 2-3 minutes until the spices release their aroma. Increase the heat to high and add the drained beans and 1 1/2 quart of the chicken or vegetable broth. Cover and bring to a boil.Reduce heat to a simmer and continue cooking until beans are tender and have started to break apart (1-1 1/2 hours). If you want a thicker soup, simmer an additional hour or puree in a blender or food processor.
  • Add additional broth if the mixture becomes too thick. Before serving, season with salt, lime juice, and zest.

Nutrition

  • Calories: 45.33  cal  (2.27%)
  • Fat: 2.18  g  (3.35%)
  • Saturated Fat: 0.3  g  (1.87%)
  • Carbohydrates: 6.79  g  (2.26%)
  • Sugar: 3.06  g  (3.4%)
  • Cholesterol: 0.0  mg  (0.0%)
  • Sodium: 622.88  mg  (27.08%)
  • Protein: 0.95  g  (1.91%)
  • Vitamin A: 666.02  IU  (13.32%)
  • Vitamin C: 8.79  mg  (10.66%)
  • Vitamin E: 1.08  mg  (7.18%)
  • Iron: 1.26  mg  (7.02%)
  • Manganese: 0.12  mg  (6.19%)
  • Vitamin B6: 0.12  mg  (5.98%)
  • Fiber: 1.29  g  (5.15%)
  • Potassium: 169.02  mg  (4.83%)
  • Vitamin K: 3.91  µg  (3.73%)
  • Calcium: 33.38  mg  (3.34%)
  • Copper: 0.06  mg  (3.23%)
  • Magnesium: 12.55  mg  (3.14%)
  • Vitamin B3: 0.57  mg  (2.87%)
  • Vitamin B2: 0.05  mg  (2.84%)
  • Vitamin B1: 0.04  mg  (2.8%)
  • Phosphorus: 24.01  mg  (2.4%)
  • Folate: 8.16  µg  (2.04%)
  • Zinc: 0.2  mg  (1.33%)
  • Vitamin B5: 0.11  mg  (1.05%)

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