Mexican · Dinner
Black Bean Soup (Low-Chol)
A Mexican black bean soup built on simmered black beans, sofrito of onion, garlic and cumin, brightened with lime and finished with a light dusting of low-fat cheese. Ladled hot and topped with fresh cilantro, it delivers a warming, plant-forward, low-cholesterol bowl.
$3
15 minsPrep
35 minsCook
50 minsTotal
EasyLevel
Nutrition per serving
268Calories
13.8gProtein
7.9gFat
38.6gCarbs
4.2gSugar
16.1gFiber
612mgSodium
7mgChol
2.1gSat Fat
820mgPotassium
140mgCalcium
3.9mgIron
0.1mcgVitamin B12
12mgVitamin C
vegetarian
gluten-free
low-cholesterol
high-fiber
low-calorie
low-chol
Instructions
1
Prep
Chop the onion finely, mince the garlic, drain the black beans, and confirm they are whole and not mushy.
2
Sweat
Warm the olive oil in a small saucepan over medium heat and sweat the onion for 3 minutes until translucent.
3
Bloom
Stir in the garlic, cumin, chili powder, and smoked paprika and cook over medium heat for 1 minute until toasted.
4
Simmer
Add the black beans and vegetable stock, bring to a gentle simmer over medium-low heat, and cook uncovered for 20 minutes until soft.
5
Transfer half the soup to a blender and blend for 30 seconds until creamy, then stir it back in for a partly smooth texture.
6
Stir in the lime juice and a pinch of salt, tasting until the flavor is bright and rounded rather than flat.
7
Plate
Ladle the soup into a bowl and top with the grated cheese and cilantro, serving immediately while hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 2 1/2 cups360g, drained weight cooked black beans
- 1 cup240ml low-sodium vegetable stock
- 11 onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ground cumin
- 1 tsp1 tsp chili powder
- 1/2 tsp1/2 tsp smoked paprika
- 2 tsp2 tsp olive oil
- 11 lime, juiced
- 2 tbsp2 tbsp cilantro
- 2 tbsp14g low-fat cheddar-style cheese
- 2 pinch2 pinch salt
