Healthy & Special Diets > High-Fiber Recipes > High-Fiber Lunches > High-Fiber Soups (Lentil, Black Bean)

Spicy High-Fiber Black Bean Soup

This black bean soup is a flavorful and fiber-rich lunch option, perfect for a quick and satisfying meal. It's packed with plant-based protein and essential nutrients, making it a healthy and delicious choice for any day of the week.

Enjoy a bowl of this hearty soup and feel the benefits of a high-fiber diet!

Prep Time
10 minutes
Cook Time
25 minutes
Servings
4
Ingredients
  • 2 cans (15 oz each), drained and rinsed Canned Black Beans
  • 4 cups Vegetable Broth
  • 1/2 cup Diced Onion
  • 1/2 cup Diced Red Bell Pepper
  • 2 cloves Minced Garlic
  • 1 tablespoon Chili Powder
  • 1 teaspoon Cumin
  • 1/2 teaspoon Smoked Paprika
  • 1 tablespoon Olive Oil
  • 1 tablespoon Lime Juice
  • to taste Salt
  • to taste Black Pepper
  • 2 tablespoons Cilantro (for garnish)
  • 1/2 Avocado (diced, for garnish)
  • 2 tablespoons Sour cream or Greek yogurt (optional garnish)

Sauté the Vegetables

Heat olive oil in a large pot or Dutch oven over medium heat. Add diced onion and red bell pepper and cook until softened, about 5-7 minutes. Add minced garlic and cook for another minute until fragrant.

Add Spices and Beans

Stir in chili powder, cumin, and smoked paprika. Cook for another minute to bloom the spices. Add the drained and rinsed black beans and vegetable broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes to allow the flavors to meld.

Blend the Soup

Use an immersion blender to partially blend the soup to your desired consistency. Leave some beans whole for texture if you prefer. Alternatively, you can transfer half of the soup to a regular blender, blend until smooth, and then return it to the pot.

Adjust Flavor and Serve

Stir in lime juice. Season with salt and pepper to taste. Ladle the soup into bowls and garnish with fresh cilantro and diced avocado. A dollop of sour cream or Greek yogurt is optional.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 90-100 kcal
Fiber: Approximately 6-7g
Protein: Approximately 5-6g
Carbohydrates: Approximately 15-17g
Fat: Approximately 2-3g
Note: Values are estimates and can vary depending on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

This soup is an excellent source of plant-based protein and fiber, which are crucial for digestive health and satiety. Black beans are also rich in antioxidants. For a lower-fat option, omit the sour cream/yogurt garnish. Consider adding a squeeze of lime before serving to brighten the flavors. You can also add a jalapeño for extra spice.

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FAQ

  • Can I use dried black beans instead of canned?

    Yes, you can. You'll need to soak the dried beans overnight and then cook them until tender before adding them to the soup. This will increase the cooking time significantly.
  • Can I make this soup in a slow cooker?

    Yes, you can. Sauté the vegetables as directed, then transfer them to a slow cooker along with the remaining ingredients. Cook on low for 6-8 hours or on high for 3-4 hours.
  • How can I make this soup spicier?

    Add a pinch of cayenne pepper or a chopped jalapeño to the soup while it's simmering. You can also use a spicier chili powder.
  • Can I freeze this soup?

    Yes, black bean soup freezes well. Allow the soup to cool completely before transferring it to freezer-safe containers or bags. It can be frozen for up to 2-3 months.