Black Bean Soup

4 15 144
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 6
Black Bean Soup
Health Rating
This 3 ingredients black bean soup is the perfect plant-based, protein-packed lunch option that is incredibly easy to put together.

Ingredients


2 can (15oz) Black beans, canned (drained, rinsed)
1 cup Vegetable stock/broth, gluten-free
1 can(s) (16 oz) Diced tomatoes, canned
1 dash Salt and pepper (to season)

Instructions


  1. Heat a medium saucepan on your stovetop on medium-high and place the drained and rinsed black beans, vegetable broth, and canned diced tomatoes in the saucepan.
  2. Bring everything to a boil, reduce heat to low-medium, place the lid on and let it simmer for 10 minutes. 
  3. Remove the saucepan from heat and blend using an immersion blender or a traditional blender. Portion into bowls and place any leftovers in an air-tight container and freeze for up to 2 weeks.
     

Notes:

Quick Tips

  • Optional to serve with full-fat Greek yogurt, shredded cheese, green onions or organic blue corn nacho chips.

Nutritional Highlights

  • Fiber, potassium, folate, vitamin B6, and phytonutrient content of black beans, coupled with its lack of cholesterol, all support heart health.

Nutrition Facts

Per Portion

Calories 144
Calories from fat 5.8
Calories from saturated fat 4.9
Total Fat 0.6 g
Saturated Fat 0.5 g
Trans Fat 0
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 1.9 g
Cholesterol 0
Sodium 854 mg
Potassium 679 mg
Total Carbohydrate 30 g
Dietary Fiber 11.7 g
Sugars 0 g
Protein 10.2 g

Dietary servings

Per Portion


Meat Alternative 0.8
Vegetables 1.8

Energy sources


Pygal68%454.7310460806285240.99275216482464%297.30499822248026224.353009743738528%311.65866842407235139.958879931190468%28%CarbohydratesFatProtein