Easy Low Fat Black Bean Soup

Warm up with a hearty and flavorful bowl of Easy Low Fat Black Bean Soup, a quick, wholesome recipe perfect for busy weeknights or meal prep. Made with protein-packed black beans, vibrant vegetables, and a fragrant blend of spices like cumin, chili powder, and smoked paprika, this one-pot soup is both healthy and satisfying. With just 10 minutes of prep time and a quick simmer, it’s ready in no time, offering a low-fat meal option that doesn’t skimp on rich, comforting flavors. Partially blended for a creamy texture with chunky bites, this vegan soup is served with fresh cilantro and lime wedges for a zesty finish. Whether you’re looking for a nutritious dinner or a make-ahead lunch, this black bean soup is sure to become a staple in your recipe collection!

Nutriscore Rating: 83/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 teaspoon olive oil
• 1 medium, diced yellow onion
• 3 minced garlic cloves
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 2 15-ounce cans, drained and rinsed black beans
• 4 cups low-sodium vegetable broth
• 1 14.5-ounce can, with juices diced tomatoes
• 1 cup (fresh or frozen) corn kernels
• 0.5 teaspoon smoked paprika
• 0.5 teaspoon (adjust to taste) salt
• 0.5 teaspoon black pepper
• 2 tablespoons, chopped (for garnish) fresh cilantro
• 4 for serving (optional) lime wedges

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 4-5 minutes, until softened.

Step 3

Stir in the minced garlic, cumin, and chili powder, and cook for an additional 1 minute until fragrant.

Step 4

Add the black beans, vegetable broth, diced tomatoes with their juices, and corn kernels to the pot. Stir well to combine.

Step 5

Bring the mixture to a boil, then reduce the heat to low and simmer for 15 minutes to allow the flavors to meld.

Step 6

Using an immersion blender, partially blend the soup to your desired consistency. (Alternatively, transfer about 2 cups of soup to a blender, blend until smooth, and return it to the pot.)

Step 7

Stir in the smoked paprika, salt, and black pepper. Taste and adjust seasonings as needed.

Step 8

Ladle the soup into bowls and garnish with chopped fresh cilantro.

Step 9

Serve with lime wedges for a burst of fresh citrus flavor, if desired.

Nutrition Facts

Serving size	2555 grams (2555.0g)

Amount per serving	% Daily Value*
Calories	1202

Total Fat 24.60g	32%
Saturated Fat 2.70g	14%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 4897mg	213%
Total Carbohydrate 201.50g	73%
Dietary Fiber 61.80g	221%
Total Sugars 36.30g
Protein 57.00g	114%

Vitamin D 0IU	0%
Calcium 644mg	50%
Iron 18mg	102%
Potassium 2341mg	50%

*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: 17.6%

Protein: 18.2%

Carbs: 64.2%