Creamy Black Bean Soup Recipe-With Feel Full Fiber!

March 24, 2016

This is a super-velvety black bean soup that is made creamy by mashing some of the beans as the soup cooks. It has STELLAR nutrition facts – if you want to lose weight, increase your fiber intake! Fiber is a way to feel full longer!  Also, it freezes beautifully, and tastes even more amazing after being frozen! Freezing instructions are below.  This is a nutritious & very filling take-to-work lunch, or a comforting dinner. For some reason, I always crave this stuff after an evening workout….or when we have spent an evening in the cool outside playing.

Ingredients

  • 1/2 onion, diced
  • 1/2 red bell pepper diced
  • 4 cups cooked black beans
  • 2 teaspoons cumin
  • 2 cups vegetable broth
  • 1 teaspoon kosher salt divided
  • 3/4 teaspoon black pepper
  • 1 teaspoon lemon zest & juice of half the lemon

Preparation

  1. Heat a stock pot to medium and spray with nonstick cooking spray. Add onions and bell pepper, sautéing until translucent, about 5 minutes.
  2. Add cumin and stir to let it toast on the bottom of the pan, just for about a minute. Pour in broth and stir, scraping up the brown bits on the bottom of the pan. Then add beans.
  3. Bring soup to a simmer, letting simmer for 15 minutes. Stir occasionally, mashing about half of the beans by pressing them against the side of the pot with the back of a wooden spoon or fork. Soup should be creamy and thick, but still chunky.
  4. Turn off heat and stir in lemon zest and squeeze of lemon juice. Top with scallions, avocado, and corn kernels.

*Freezing instructions: Cool soup completely. Put 2 cupfuls in a freezer-safe bag or container, write the date on it, and freeze flat. To reheat, run bag or container under hot water just to loosen, then heat it in a saucepan over medium heat.

Servings Per Recipe: 6
Serving Size: 1 cup
Prep Time: 10 minutes

Nutrition Facts Per Serving:

Calories 165, Total Fat 0.8 g, Saturated Fat 0.2 g, Polyunsaturated Fat 0.3 g, Monounsaturated Fat 0.2 g, Cholesterol 0.0 mg, Sodium 392.4 mg, Potassium 457.4 mg, Total Carbohydrate 30.1 g, Dietary Fiber 10.5 g, Sugars 0.7 g, Protein 10.4 g

Originally published on AnnessaRD, reprint shared with permission of Annessa Chumbley, RD.

nessa

ABOUT THE AUTHOR

Annessa Chumbley, RD, is a bariatric dietitian and her website "Annessa Nutritionist" provides inspiring nutrition information to the bariatric community and general public. She enjoys getting the community healthy through nutrition segments on Indianapolis' FOX 59 Morning News, and 93.1 WIBC called "Power Up Your Week!", as well as a local healthy cooking show.

Find more recipes from Annessa!  

Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on ObesityHelp.com is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns.