Most Americans are getting about a third of what is recommended for fiber daily, often < 10 grams. This black bean soup can be a great addition to a lunch or dinner meal, aiding in your efforts to meet the recommended 25-38 grams of fiber, daily! Skill Level: Beginner.
Servings 6
Ingredients
- 1 each Yellow onion chopped, sliced thin
- 2, 14.5 oz. cans Black beans drained, and rinsed
- 2 Qt. Vegetable stock
- 1.5 T. Cumin
- 1/2 each Red bell pepper diced
- 1 T. Garlic minced
- 2 T. Olive oil
Optional:
- As desired Sherry, cooking wine to deglaze pot
- As desired Fresh cilantro, 1 small bunch to top each bowl of soup
Instructions
- Caramelize onions in a pot with oil over medium heat.
- Allow onions to get some color, add the garlic, allowing for caramelization to occur with the garlic as well.
- Deglaze with sherry or a bit of water (optional).
- Add the black beans, cumin, and red bell pepper.
- Add the vegetable stock, and cook until all ingredients are soft.
- Puree the soup with an immersion blender or vitamix.
- Top with cilantro, serve and enjoy!
Notes
Nutritional Information:
Black beans are a great soluble fiber source, supporting our heart health. Soluble fiber plays a role in decreasing gastric emptying time and delaying the absorption of dietary cholesterol, therefore supporting a healthier blood cholesterol.
Serving Size: 10-12 oz serving
Calories: 150, Fat: 4g, Protein: 6g, Carbohydrates: 19g, Fiber: 7g, Added Sugar: 0g, Sodium: 760mg