This vegetarian, gluten-free soup comes together in minutes and is sure to be a family favorite.
I developed this Last-Minute Black Bean Soup for my cookbook, The Moms’ Guide to Meal Makeovers, and recently demonstrated it in a Liz’s Healthy Table video.
Looking for quick dinner inspiration? This easy black bean soup is gluten-free and vegetarian, and can be customized with your favorite toppings.
A reader recently mentioned she mixes the soup with sour cream to use as a filling for bean enchiladas—an inventive twist that’s worth trying.
Last-Minute Black Bean Soup
Recipe Type: Soup
Author: Liz
Serves: 4
Ingredients
- One 15-ounce can reduced-sodium black beans, undrained
- 1½ cups frozen corn kernels
- 3/4 cup salsa
- 1/2 cup water
- 1/2 cup finely diced red bell pepper
- 2 tablespoons fresh lime juice (about 1 lime)
- 1 teaspoon chili powder
- 1 teaspoon ground cumin
- 1/4 cup shredded reduced-fat Cheddar cheese
- 1/4 cup reduced-fat sour cream or plain Greek yogurt (optional)
- Fresh chopped cilantro (optional)
Instructions
- In a medium saucepan, combine the black beans (with their liquid), corn, salsa, water, bell pepper, lime juice, chili powder, and cumin.
- Cover and bring to a boil. Reduce heat and simmer, uncovered, for 10 minutes to blend flavors.
- Ladle into bowls and top each serving with shredded Cheddar and a dollop of sour cream or Greek yogurt, plus chopped cilantro if desired.
Serving size: 1 cup Calories: 180 Fat: 1.5g Saturated fat: 1g Carbohydrates: 33g Sodium: 380mg Fiber: 7g Protein: 10g
Notes
Per serving, this recipe supplies a significant portion of daily vitamin C and contributes calcium and iron.
What’s your favorite cool-weather soup?