An Easy and Nutritious Recipe for Last-Minute Black Bean Soup

by Liz on January 30th, 2012

With the Super Bowl just days away (Go Pats!), this recipe for Last-Minute Black Bean Soup came to mind. Janice and I created it for our first book, The Moms’ Guide to Meal Makeovers, and recently, I gave it a makeover. Yes indeed, sometimes even The Meal Makeover Moms like to tweak their own recipes.

I work for a video production company in Atlanta, GA called Everwell. They create health-related TV programming for doctor’s offices to keep people entertained and well informed while they wait, and I host their Meal Makeovers cooking segment. I’ve had the opportunity to share all sorts of recipes — everything from Carrot Cupcakes and Corny Salmon Cakes to Garden Turkey Meatballs — and this black bean soup is one of my latest. For the recipe, I changed things up a bit by adding diced red bell pepper, lime juice, and I went a little heavier on the seasoning.

Coincidentally, a few days ago, a fan named Sandra posted on our Facebook wall that she likes to mix this soup with sour cream and then use it as a filling for bean enchiladas. Creative, don’t you think?

Last-Minute Black Bean Soup

Makes 4 Servings

  • One 15-ounce can reduced-sodium black beans, undrained
  • 1½ cups frozen corn kernels
  • 3/4 cup salsa
  • 1/2 cup water
  • 1/2 cup finely diced red bell pepper
  • 2 tablespoons fresh lime juice (juice of 1 lime)
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1/4 cup shredded reduced-fat Cheddar cheese
  • 1/4 cup reduced-fat sour cream, optional

1. In a medium saucepan, combine the beans, corn, salsa, water, bell pepper, lime juice, chili powder, and cumin. Cover and bring to a boil. Reduce the heat and simmer, uncovered, 10 minutes.

2. Serve in individual bowls and top with the cheese and sour cream as desired.

Nutrition Information per Serving (about 1 cup): 180 calories, 1.5g fat (1g saturated), 380mg sodium, 33g carbohydrate, 7g fiber, 10g protein, 60% vitamin C, 15% calcium, 15% iron

Print Recipe

Here’s the video I created with Everwell (for  more of my videos, visit the Everwell archive page):

What’s on your Super Bowl menu? We have two new recipes coming your way later this week that we’re sure you’ll want to try on Sunday :)

| | | Pin It
1 Comment | Filed Under Beans, Dinner, Lunch, Soups/Stews, Vegetables, Vegetarian 

One Response to “An Easy and Nutritious Recipe for Last-Minute Black Bean Soup”

  1. Kati Mora, MS, RD, Kellogg's FiberPlus(R) Wellness Advocate on February 1st, 2012

    I love how simple this recipe is! Definitely a great pick for a last-minute Super Bowl party pleaser.

Leave a Reply