Quick Black Bean Mexican Soup

Number of Servings: 6 (535 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 535G

Amount per serving
Calories 265
% Daily Value*
Total Fat 3g 4%
Saturated Fat 0.5g 3%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 2g
Cholesterol 0mg 0%
Sodium 180mg 8%
Total Carbohydrate 48g 17%
Dietary Fiber 13.5g 47%
Total Sugars 4g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 30g
Protein 13g
Vitamin D 0mcg 0%
Calcium 91.1mg 8%
Iron 3.8mg 20%
Potassium 930mg 20%
Vitamin A 17.2mcg 2%
Vitamin C 28.6mcg 30%
Vitamin E 1.4mg 10%
Vitamin K 11mcg 10%
Thiamin 0.4mg 30%
Riboflavin 0.1mg 8%
Niacin 3.8mg 25%
Vitamin B6 0.4mg 20%
Folate 188.6mcg 47%
Vitamin B12 0mcg 0%
Biotin 0.9mcg 4%
Chloride 6.7mg 0%
Pantothenate 0.6mg 10%
Phosphorus 219.1mg 20%
Iodine 0.5mcg 0%
Magnesium 107.1mg 25%
Zinc 1.7mg 15%
Selenium 2.2mcg 4%
Copper 0.4mg 40%
Manganese 0.7mg 30%
Chromium 0mcg 0%
Molybdenum 87.3mcg 190%

* 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

Water, Black Beans, Potatoes, Diced Tomatoes (tomatoes, Tomato Juice, Salt, Citric Acid, Calcium Chloride), Onion, Lime Juice, Olive Oil, Garlic, Cilantro, Cumin.

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