Quick Black Bean Mexican Soup

Number of Servings: 6 (573 G)
Prep Time: 10 min.
Cook Time: 30 min.
Quick Black Bean Mexican Soup

Add the stock slowly as you’re making this soup. If you like more of a chili, only add enough liquid to cover the vegetables. If you prefer a thinner soup, add all of the stock. Avocado, sour cream, and hot sauce would make wonderful garnishes.

Tip: If you’ve got the time, this soup tastes even better made in a slow cooker. To modify, sauté your garlic and onion as directed and add all ingredients (except fresh cilantro) to your slow cooker. Cook on high for one hour then reduce the temperature to LOW for 2-4 hours. A long, low heat will help the flavors come together more fully.

Ingredients

  • 1 Tbsp. olive oil
  • 1 cup chopped onion
  • 4 cloves garlic, minced
  • 1 (15 oz.) can no-salt added diced tomatoes, not drained
  • 4 cups cooked black beans
  • 4 med. red potatoes, cubed
  • 1 (15 oz.) can no-salt added corn, drained
  • 4 cups low-sodium vegetable stock
  • ½ cup fresh cilantro, chopped
  • 1 Tbsp. cumin
  • Juice of 2 limes

Directions

  1. Heat olive oil in large pot over medium-high heat. Sauté the onion and garlic until soft (2-3 minutes).
  2. Add tomatoes and their liquid, beans, potatoes, corn, and stock. Bring to boil; reduce heat to medium-low. Simmer, covered until potatoes are soft (20 minutes).
  3. Add cilantro, cumin, and lime. Stir well and cook to combine flavors (10-15 minutes).
  4. Serve hot and garnish with extra cilantro.

Nutrition Facts

6 servings per container

Serving Size 573G

Amount per serving
Calories 365
% Daily Value*
Total Fat 4g 6%
Saturated Fat 0.5g 3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg 0%
Sodium 270mg 11%
Potassium 1340mg 38%
Total Carbohydrate 70g 23%
Dietary Fiber 16g 64%
Total Sugars 8g
Sugar Alcohol 0g
Other Carbohydrate 28g
Protein 16g
Vitamin A 8%
Vitamin C 80%
Calcium 10%
Iron 25%
Vitamin D 0%
Vitamin E 2%
Vitamin K 10%
Thiamin 30%
Riboflavin 10%
Niacin 15%
Vitamin B6 30%
Folate 50%
Vitamin B12 0%
Biotin 0%
Chloride 0%
Pantothenate 10%
Phosphorus 30%
Iodine 0%
Magnesium 35%
Zinc 15%
Selenium 4%
Copper 20%
Manganese 45%
Chromium 0%
Molybdenum 120%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Low Sodium Vegetable Broth (filtered Water, Organic Carrots, Organic Tomatoes, Organic Celery, Organic Onions, Organic Garlic, Organic Leeks, Sea Salt, Organic Bay Leaves, Organic Parsley, Organic Thyme), Potatoes, Black Beans, Diced Tomatoes (tomatoes, Tomato Juice, Salt, Citric Acid, Calcium Chloride), Whole Yellow Corn, Onion, Lime Juice, Olive Oil, Garlic, Cilantro, Cumin.

Latest from Our Blog

Diabetic-Friendly Celebration Recipes

Spiced Nuts

During the holidays, we gather with friends and family to lavish each other with love...often in the form of food. As much as we all enjoy the sweets this time of year, they can be rough on our systems. That's true of everyone, but especially true of people with conditions like diabetes who need to watch their food carefully to manage their blood sugar safely. This year, why not show your love by adding in one or two options to help your guests manage their health?

Continue Reading »