Black Bean Chowder

Warm up with a hearty bowl of Black Bean Chowder – a flavorful and nourishing recipe that's perfect for any season. Packed with protein-rich black beans, sweet corn, and a medley of veggies like carrots, celery, and onions, this chowder gains its depth of flavor from smoky paprika, ground cumin, and a touch of oregano. A dash of cayenne pepper adds a customizable kick for spice lovers. Puréed partially for a creamy yet textured consistency, this one-pot wonder is finished with a splash of zesty lime juice and a sprinkle of fresh cilantro for a vibrant, fresh touch. Whether served with crusty bread or crunchy tortilla chips, this easy-to-make, 50-minute recipe is a comforting and heart-healthy dish perfect for weeknight dinners or meal prep.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 yellow onion, diced
• 2 celery stalks, diced
• 2 carrots, diced
• 3 garlic cloves, minced
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 0.5 teaspoon cayenne pepper (optional, for extra heat)
• 4 cups black beans, drained and rinsed
• 4 cups vegetable broth (or chicken broth)
• 1 cup diced tomatoes (canned or fresh)
• 1 cup corn kernels (frozen or fresh)
• 1 bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper, freshly ground
• 2 tablespoons lime juice, freshly squeezed
• 0.25 cup fresh cilantro, chopped (optional, for garnish)
• 0.5 cup sour cream or plain Greek yogurt (optional, for serving)

Directions

Step 1

In a large pot or Dutch oven, heat the olive oil over medium heat.

Step 2

Add the diced onion, celery, and carrots to the pot. Sauté for 5-7 minutes, or until the vegetables are softened.

Step 3

Stir in the minced garlic, ground cumin, smoked paprika, dried oregano, and cayenne pepper (if using). Cook for 1-2 minutes, stirring frequently, until the spices are fragrant.

Step 4

Add the black beans, vegetable broth, diced tomatoes, corn, and bay leaf to the pot. Stir to combine.

Step 5

Bring the mixture to a boil, then reduce the heat to low. Simmer uncovered for 20 minutes, stirring occasionally.

Step 6

Remove the bay leaf from the pot. Use an immersion blender to purée a portion of the chowder for a thicker consistency, or transfer about 1-2 cups of the chowder to a blender and purée before returning it to the pot.

Step 7

Season the chowder with salt and black pepper. Stir in the lime juice for a bright, fresh flavor.

Step 8

Ladle the chowder into bowls and garnish with chopped cilantro, a dollop of sour cream or Greek yogurt, and additional lime wedges, if desired.

Step 9

Serve warm with crusty bread or tortilla chips on the side.

Nutrition Facts

Serving size	3252.1 grams (3252.1g)

Amount per serving	% Daily Value*
Calories	1893

Total Fat 57.40g	74%
Saturated Fat 17.90g	89%
Polyunsaturated Fat 2.70g
Cholesterol 60mg	20%
Sodium 6574mg	286%
Total Carbohydrate 275.40g	100%
Dietary Fiber 85.60g	306%
Total Sugars 50.40g
Protein 82.00g	164%

Vitamin D 0IU	0%
Calcium 793mg	61%
Iron 23mg	129%
Potassium 5878mg	125%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.5%

Protein: 16.9%

Carbs: 56.6%