Black Bean Soup - fat free and low sodium

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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 71.7
  • Total Fat: 0.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 144.3 mg
  • Total Carbs: 20.5 g
  • Dietary Fiber: 11.2 g
  • Protein: 7.1 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 under 100 calories, about 200mg sodium, about 8g protein and 12g 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 under 100 calories, about 200mg sodium, about 8g protein and 12g 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: 12

Ingredients

    dry black beans, 2 cups
    Garlic, 3 cloves
    Onions, raw, 1 medium (2-1/2" dia)
    Mixed Vegetables, frozen, a 16oz package (or more if you like)
    Red Gold petite diced Mexican fiesta tomatoes (or other relatively low-sodium spicy canned tomatoes), 4 cups (2 cans)
    Pepper, red or cayenne, .5 tsp or to taste
    Oregano, .5 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) Mash the black beans as much as you like (this step is optional, but it makes a big difference and the final soup seems more creamy the more smashed they are). You could even puree it if you don't like the skins... but it's completely optional.

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

4) Serve as-is or garnish with whatever you like. If you can have more sodium you could go nuts with a good mild melting cheese. Add more hot pepper for more of a fiesta. =)

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

Number of Servings: 12


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