UA Cooperative Extension

Simple Black Bean Soup

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April 13, 2020

  • Cook: 20 mins
  • 20 mins

    20 mins

  • Yields: 4 Servings

Ingredients

1 pound dried black beans (about 2 ½ cups) rinsed

2 medium yellow onions, chopped

1 large red bell pepper, seeded and chopped

4 fresh garlic cloves, finely chopped

1 tablespoon ground cumin

1 teaspoon ground chipotle pepper or chili powder

2 tablespoons fresh cilantro, chopped

2 tablespoons nutritional yeast (optional)

1 tablespoon fresh lime juice

½ ripe avocado, chopped (optional)

Directions

Wash hands with warm water and soap. Wash produce well and chop as directed.

Soak the beans overnight or 6 to 8 hours prior to cooking.

Drain and rinse. In a large pot, bring ½ cup water to a simmer over medium-high heat.

Add onions, bell pepper and garlic. Cook, stirring frequently, until onions are translucent, about 10 minutes.

Stir in cumin and chipotle or chili powder and cook 1 minute, stirring.

Add drained beans and 10 cups water. Bring soup to a boil, then lower to a simmer. Cook, uncovered, for 1½ to 2 hours, until beans are tender.

Mash soup slightly with a potato masher to make soup a bit smooth.

Then stir in cilantro, nutritional yeast, if using, and lime juice

Spoon into bowls for serving and garnish with avocado and hot sauce or salsa, if desired.

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Nutrition Facts

Serving Size1 Cup per Serving
Calories459
Sodium33g
Iron7mg
Protein26g
Cholesterol0mg
Sugar6g
Total Fat5g
Saturated Fat1g
Folate544mcg
Calcium175mg
Total Carbohydrates81g
Dietary Fiber21g