Black bean soup

Can't go wrong with Our Best Bites. Original found HERE.



Prep & cook time: 40 mins
Servings: 4-6

Black bean soup

• 1 T olive oil
• 4 cloves garlic
• 3 carrots, diced
• 3 stalks celery, diced
• 1 onion, diced
• 2-15 oz cans reduced sodium black beans
• 1-7 oz can diced green chilis
• 4 C vegetable stock
• 1/4 t fresh ground pepper
• 1/2 t chili powder
• 1/4 t cumin
• 1/2 T fresh oregano
• 1 bay leaf
• 2 limes

Saute carrots, celery, onion and garlic in olive oil in a large pot over medium-high heat, 4-5 minutes. 

Add black beans, chilis and vegetable stock. Stir to combine and add chili powder, cumin, oregano and bay leaf. 

Simmer uncovered 20-25 minutes (until vegetables are tender). Remove from heat and remove bay leaf. Blend soup with immersion blender or in blender with the ventilation cap removed and the hole covered with a paper towel. Squeeze in juice of one lime. 

Serve garnished with cilantro, lime, cheese or sour cream, and avocado. Or eat it plain ... either way, it's delicious!  

This soup is freezer friendly. To thaw, run freezer bag under warm water until you can break the contents into chunks. Finish reheating in a covered soup pot over medium heat, stirring occasionally. 

Nutrition Facts

Serving Size 411 g

Amount Per Serving

Calories  556 Calories from Fat  42

% Daily Value*

Total Fat  4.7g 7%

Saturated Fat  0.9g 4%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  239mg 10%

Total Carbohydrates  100.1g 33%

Dietary Fiber  24.6g 98%

Sugars  7.9g

Protein  32.1g

Vitamin A 105% • Vitamin C 45% Calcium 21% • Iron 43%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in saturated fat
• No cholesterol
• Low in sodium
• High in dietary fiber
• High in magnesium
• High in potassium
• High in thiamin
• High in vitamin A
• Very high in vitamin B6

Refried beans without the refry

This is one of my favorite sides to make with fajitas, enchiladas, tacos, taquitos -- any tex-mex. I also use it for bean & cheese burritos for those busy nights.

Refried beans without the refry
Prep: 15 minutes
Cook: 6-8 hours
Servings: 15

• 1 onion, peeled and halved
• 3 C dry pinto beans, rinsed and picked
• 1 fresh jalapeno, seeded and chopped
• 2 T garlic, minced
• 5 t chicken bouillon
• 1 3/4 t fresh ground pepper
• 1/8 t cumin
• 9 C water

Place onion, rinsed beans, jalapeno, garlic, bouillon, pepper and cumin into a slow cooker. Pour in water and stir to combine. Cook on high for 6 or more hours, adding more water as needed (shouldn't need any more). Once beans have cooked, strain and reserve liquid. mash, adding reserved liquid to reach desired consistency. 

Nutrition Facts

Serving Size 191 g

Amount Per Serving

Calories  140 Calories from Fat  5

% Daily Value*

Total Fat  0.5g 1%

Cholesterol  0mg 0%

Sodium  19mg 1%

Total Carbohydrates  25.4g 8%

Dietary Fiber  6.3g 25%

Sugars  1.2g

Protein  8.5g

Vitamin A 0% • Vitamin C 7% Calcium 5% • Iron 12%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Very low in saturated fat
• Very low in cholesterol
• Very low in sodium
• Low in sugar
• High in dietary fiber
• High in manganese
• High in magnesium
• High in phosphorus
• High in potassium
• High in selenium
• High in thiamin
• Very high in vitamin B6