Black Bean Soup with Salsa
Ten-minute black bean soup with salsa, broth and a spoon of sour cream — about 203 calories, 13 g protein and 10 g fibre a bowl.
Sodium is calculated without salt added to taste.
Estimated; may vary.
Black bean soup in ten minutes, built from a can of beans, broth and jarred salsa. Half the beans are blended smooth, the rest stay whole for texture, and a spoon of sour cream and cilantro goes on top. A bowl runs about 203 calories with 13 g of protein and 10 g of fibre.
Blend only half the beans. Pureeing all of them gives a thick, uniform paste; leaving half whole gives the soup body from the puree and something to chew from the rest. Pulse rather than run the blender flat out, and stop while a few flecks of bean are still visible.
The salsa does the seasoning, so a mild jar gives a mild soup and a hot one gives a hot one. Leftovers keep three days and thicken in the fridge. Serve with a warmed corn tortilla, or over rice with a wedge of lime.
Ingredients
- Beans (Black, Canned)3/4 cup, low-sodium, drained and rinsed (130 g)
- Low-sodium chicken or vegetable broth *1/2 cup (120 g)
- Sauce (Salsa)1/4 cup, fresh (65 g)
- Ground cumin1/4 teaspoon
- Sour cream (Fat-Free)1 tablespoon, low-fat or (15 g)
- Cilantro1/2 tablespoon, fresh, chopped (1.5 g)
Ingredient swaps
Vegetarian
- Low-sodium chicken or vegetable broth → Vegetable broth 120 g
- Pulse, do not blend smooth; a few whole beans in the puree give the soup texture.
- Rinsing canned beans washes off much of the sodium they sit in, even the low-sodium kind.
- Cool leftovers within 2 hours, refrigerate in a covered container up to 3 days, and reheat to 165°F. Add the sour cream fresh at serving, not before storing.
- Contains: milk (sour cream).
- Naturally gluten-free. Dairy-free and plant-based: use vegetable broth and top with diced avocado instead of sour cream.
Method
- Wash your hands and all surfaces before you start.
- Drain and rinse the beans. Put half of them in a blender with the broth, salsa and cumin.
- Pulse until lightly pureed but not completely smooth.
- Pour into a saucepan, add the remaining whole beans and heat over medium until steaming, about 5 minutes.
- Ladle into a bowl and top with the sour cream and chopped cilantro.
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