This Stovetop Black Bean Soup is a simple and delicious way to add more fiber and protein to your diet in only 30 minutes!
This post is sponsored by the Michigan Bean Commission.
This past week I had the opportunity to visit a bean farm, and milling factory while collaborating with colleagues, including dietitians, from around the state.
We talked to farmers, learned tons about harvesting, processing and sustainability of beans across Michigan.
This trip came at the perfect time since I have been really focused on making more plant-focused meals that still have a good amount of protein.
I’ve always served and enjoyed vegetarian-focused meals, however, this shift lately has been mainly due to budget reasons. The cost of food increases are ridiculous lately!
I’ve been experimenting more with lentil and bean recipes and love that they are budget-friendly and so versatile.
In addition to all the learning about beans, I also thoroughly enjoyed recipes like this Herb Marinated Bean Salad from Chef Amanda at The Fresh Chef, along with…
these black bean brownies – you can’t taste the beans at all!
Now onto my recipe for today…a simple Black Bean Soup that I’ve been making for years. It really is super easy to make, with simple ingredients and comes together in only 30 minutes!
Ingredients Needed for This Stovetop Black Bean Soup
- olive oil
- onion
- minced garlic
- black beans
- low-sodium chicken broth
- dried cumin
- dried smoked paprika
- lime juice
- salsa
- optional toppings: fresh cilantro, avocado, shredded cheese
Dietitian’s Dish
Typically I don’t like to call specific foods out as superior to others since all foods can fit into a nutritious, healthy diet. However, if I were to mention a food with amazing nutritional benefits, beans would definitely fit into that category.
For example, a 1/2 cup of black beans contains 114 calories, 0.5 g of fat, 8 g protein, 8 g fiber and 305 mg potassium.
If you’re talking about dry beans, they will contain about 1 mg of sodium, and canned would be about 380 mg.
However, it’s estimated that once you rinse canned beans the sodium will lower by about 40 percent! And you can always look for lower-sodium or reduced-sodium canned beans.
Other Favorite Bean Recipes on Chocolate Slopes
Stove Top Vegetable Bean Chili
Corn Black Bean & Avocado Salad
Spicy Black Bean Veggie Quesadilla
Vegetable, Barley and Bean Stew {Vegan}
Facts About Michigan Beans
For more delicious recipes visit the Michigan Bean Commission.
- Michigan produces about $130 million worth of bean annually.
- Rotation of crop is necessary for the soil health, sustainability and labor purposes. This means that they may plan beans one year in one plot, then corn the next year (or soybeans, wheat, sugar beets, etc).
- Although Michigan has produced a variety of beans over the years, today, growers focus on black, navy and small red beans.
- Beans only need between 90 to 100 days to harvest.
- Approximately one-third of beans are exported to countries all over the world.
30-Minute Stovetop Black Bean Soup
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 teaspoons minced garlic
- 4 (15.5 oz) cans black bean, undrained
- 2 cups low-sodium chicken broth
- 1 tablespoon dried cumin
- 1/4 teaspoon dried smoked paprika
- 8 teaspoons lime juice
- 2 (16 oz) jars salsa any kind
- fresh cilantro, avocado, shredded cheese optional
Instructions
- Heat olive oil over medium heat in a medium pot.
- Add onions and garlic and cook until onions are translucent.
- Add beans, broth, salsa, lime juice, cumin, smoked paprika, salt and pepper.
- Carefully use an immersion blender to blend beans mixture to desired consistency.
- Bring to a boil, then reduce heat to a simmer for about 15-20 minutes. Stir occasionally.
- Add desired toppings when ready to serve.
