• prep: 10 min
  • cook: 45 min
  • total: 55 min
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  • servings:
  • Summary

    This healthy black bean soup recipe is easy to make with canned beans. Thanks to some basic aromatics and Cuban spices, it's incredibly flavorful and delicious. This soup is naturally vegan, vegetarian and gluten free. The recipe yields quite a bit of soup (6 to 8 servings)β€”it is easily halved, or you can freeze the leftovers.

    Ingredients

    • 2 tablespoons extra-virgin olive oil
    • 2 medium yellow onions, chopped
    • 3 celery ribs, finely chopped
    • 1 large carrot, peeled and sliced into thin rounds
    • 6 garlic cloves, pressed or minced
    • 4 1/2 teaspoons ground cumin
    • 1/2 teaspoon red pepper flakes (use 1/4 teaspoon if you're sensitive to spice)
    • 4 cans (15 ounces each) black beans, rinsed and drained
    • 4 cups (32 ounces) low-sodium vegetable broth
    • 1/4 cup chopped fresh cilantro (optional)
    • 1 to 2 teaspoons sherry vinegar, to taste, or 2 tablespoons fresh lime juice
    • Sea salt and freshly ground black pepper, to taste
    • Optional garnishes: diced avocado, extra cilantro, thinly sliced radishes, tortilla chips...

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 72 % Daily Value *
    • Total Fat: 5 g 7.79%
    • Saturated Fat: 1 g 3.43%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 146 mg 6.09%
    • Calcium: 34 mg 3.43%
    • Potassium: 49 mg 1.4%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 6.23%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 6 g %
    • Dietary Fiber: 2 g 6.27%
    • Sugar: 2 g
    • Protein: 1 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 19.22%
    • Vitamin C 2.43%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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