Last-Minute Black Bean Soup

This vegetarian, gluten-free soup takes just minutes to prepare and everyone in your family will slurp it up happily!

I created this Last-Minute Black Bean Soup for my first book, The Moms’ Guide to Meal Makeovers, and recently, I cooked it up for my Liz’s Healthy Table video series on YouTube.

Recently, a fan named Sandra posted on my Facebook page that she likes to mix this soup with sour cream and then use it as a filling for bean enchiladas. Creative, don’t you think?

Last-Minute Black Bean Soup

 

Author: Liz

Nutrition Information

• Serves: 4

• Serving size: 1 cup
• Calories: 180

• Fat: 1.5g
• Saturated fat: 1g
• Carbohydrates: 33g
• Sodium: 380mg
• Fiber: 7g
• Protein: 10g

Recipe type: Soup

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Ingredients

• One 15-ounce can reduced-sodium black beans, undrained
• 1½ cups frozen corn kernels
• ¾ cup salsa
• ½ cup water
• ½ cup finely diced red bell pepper
• 2 tablespoons fresh lime juice (juice of 1 lime)
• 1 teaspoon chili powder
• 1 teaspoon ground cumin
• ¼ cup shredded reduced-fat Cheddar cheese
• ¼ cup reduced-fat sour cream or plain Greek yogurt, optional
• Fresh chopped cilantro, optional

Instructions

1. In a medium saucepan, combine the beans, corn, salsa, water, bell pepper, lime juice, chili powder, and cumin. Cover and bring to a boil. Reduce the heat and simmer, uncovered, 10 minutes.
2. Serve in individual bowls and top with the cheese and sour cream and cilantro as desired.

Notes

This recipe has provides 60% of your vitamin C, 15% of your calcium, and 15% of your iron per serving.

3.5.3226

What’s your favorite cool-weather soup?