Black Bean Soup - fat free and low sodium

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 101.2
  • Total Fat: 0.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 199.0 mg
  • Total Carbs: 29.5 g
  • Dietary Fiber: 16.5 g
  • Protein: 10.3 g

View full nutritional breakdown of Black Bean Soup - fat free and low sodium calories by ingredient
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Introduction

I tried to find a low-sodium black bean soup that was really easy and I couldn't find a recipe... so I made this! It doesn't have a lot of complexity of flavors but it's 100 calories, 10g protein, less than 200mg sodium, and 16.5g fiber per serving! If you want to add flavor, you could saute the onions and garlic in a little oil before adding them along with the rest of the veggies etc in step 2. You could also add a little vinegar for bite without salt. I tried to find a low-sodium black bean soup that was really easy and I couldn't find a recipe... so I made this! It doesn't have a lot of complexity of flavors but it's 100 calories, 10g protein, less than 200mg sodium, and 16.5g fiber per serving! If you want to add flavor, you could saute the onions and garlic in a little oil before adding them along with the rest of the veggies etc in step 2. You could also add a little vinegar for bite without salt.
Number of Servings: 8

Ingredients

    dry black beans, 2 cups
    Garlic, 3 cloves
    Onions, raw, 1 medium (2-1/2" dia)
    Mixed Vegetables, frozen, half of a 10oz package (or more if you like)
    Tomatos - Canned w/ Jalapeno Peppers, 2 cups
    Pepper, red or cayenne, .25 tsp or to taste
    Oregano, .25 tsp or to taste

Directions

1) cook the beans with just water (and the onions & garlic if you like them very well done) until soft. You want to have at least triple the water as you have beans so figure about 6cups of water. This will take a fairly long time but you can just bring it to a boil, cover, turn off your stove, and let it sit for an hr or so. Do it again and they should be about ready for the other ingredients. Test one though and keep simmering if they aren't ready. If it's easy to smoosh then they're ready. Don't add anything else until the beans are soft all the way through.

2) add the rest of the other ingredients. Simmer and stir until the veggies are cooked as you like them. Taste and add additional seasonings if you like.

makes 8 servings (of about 1-1.25cups each)

Number of Servings: 8


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