Ingredients
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1 tablespoon canola oil
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1 small onion, chopped
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1 tablespoon chili powder
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1 teaspoon ground cumin
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2 15-ounce cans black beans, rinsed
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3 cups water
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½ cup prepared salsa
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¼ teaspoon salt
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1 tablespoon lime juice
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4 tablespoons reduced-fat sour cream (optional)
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2 tablespoons chopped fresh cilantro (optional)
Directions
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Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook, stirring, 1 minute more. Add beans, water, salsa and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from the heat and stir in lime juice.
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Transfer half the soup to a blender and puree (use caution when pureeing hot liquids). Stir the puree back into the saucepan. Serve garnished with sour cream and cilantro, if desired.
Tips
Make Ahead Tip: Cover and refrigerate for up to 3 days. Garnish with sour cream and cilantro, if desired, just before serving.
Nutrition Facts (per serving)
206 | Calories |
4g | Fat |
34g | Carbs |
10g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size about 1 1/4 cups | |
Calories 206 | |
% Daily Value * | |
Total Carbohydrate 34g | 12% |
Dietary Fiber 11g | 38% |
Total Sugars 8g | |
Protein 10g | 20% |
Total Fat 4g | 6% |
Saturated Fat 0g | 2% |
Vitamin A 758IU | 15% |
Vitamin C 7mg | 8% |
Folate 97mcg | 24% |
Sodium 497mg | 22% |
Calcium 90mg | 7% |
Iron 4mg | 19% |
Magnesium 12mg | 3% |
Potassium 624mg | 13% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.