Black Bean Tomato Soup is easy to prepare and is loaded with protein and fiber!

Black Bean-Tomato Soup

This soup is easy to prepare and is loaded with protein and fiber!
Course: Main Dish, Soups and Stews
Cuisine: Gluten Free, Vegetarian
Keyword: Fall, Fiber, Meal prep, Winter
Cooking Method: Stove Top
Condition: Diabetes, Gluten Free, Nut Free, PCOS, Vegetarian
Servings: 4 servings

Ingredients

  • 1/2 cup onion chopped
  • 1/4 cup celery chopped
  • 1 tsp cumin divided
  • 1/2 tsp chili powder
  • 1 clove garlic minced
  • 1/4 tsp black pepper
  • 1 15-ounce can black beans drained and rinsed
  • 1 14.5-ounce can canned tomatoes diced, undrained
  • 1 14-ounce can vegetable broth low sodium
  • 1/4 cup Greek yogurt
  • 1 tbsp cilantro minced
  • 1/2 tsp lime zested
  • 1 tbsp lime juice

Instructions

  • Lightly coat the bottom of a large sauce pan with cooking spray. Add the onion and celery to the pan and cook until tender. Stir in 3/4 teaspoon of the ground cumin, chili powder, and garlic. Stir in pepper, beans, tomatoes, and broth; bring to a boil. Cover and reduce the heat, then let simmer for 10 minutes.
  • Using an immersion blender, blend the soup in the pan. Blend until smooth.
  • Combine Greek yogurt, remaining 1/4 teaspoon cumin, cilantro, lime zest and juice in a small bowl. Drizzle over the top of the soup. Serve warm. Enjoy!

Notes

Photo by Kristin Jenkins

Nutrition

Carbohydrates: 26g | Protein: 9g | Fat: 1g | Sodium: 847mg | Potassium: 593mg | Fiber: 9g

Why would you want to add beans to traditional tomato soup?

Beans and legumes are a great source of fiber, protein, and antioxidants. In their dry form, they can be pretty time consuming to cook which is why many people opt to use canned beans.
One concern with canned products is that they can be high in sodium. Sodium is a preservative, which can help foods stay fresher longer. However, when using canned products, you can still control how much sodium is in our dish. One way to do that is by using low sodium or no sodium canned products. Another way is to rinse your veggies before eating which can remove up to 35% of the sodium content. Finally, when incorporating canned products, consider decreasing the amount of salt that add to season your dish. Try using herbs and spices to flavor your dish instead!

We hope you enjoy our Black Bean Tomato Soup Recipe!

For some of our other recipes using black beans, take a look at these:

Please note:

Nutrition info is an estimate and may contain errors.

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