Spicy Black Bean Soup
Tasty black bean soup full of veggies and a kick!
Servings: 9 1 cup
Calories: 311kcal
Ingredients
- 2 Tbs olive oil
- 1 large red onion chopped
- 1 clove garlic chopped
- 1/2 tsp salt
- 1 jalapeno finely chopped
- 2 carrots peeled & chopped
- 1 red bell pepper chopped
- 4 tsp cumin
- 2 tsp chili powder
- 1/4 tsp crushed red pepper flake
- 2 cups frozen corn
- 3 15oz can low sodium black beans drained & rinsed
- 4 cups low sodium vegetable broth
- 1 lime juiced
- 1/2 cup cilantro chopped
- 1/2 tsp black pepper
- 1 avocado chopped
- 1 cup cheddar cheese shredded
- 1/2 cup low-fat sour cream
Instructions
- Heat oil in a soup pot over medium heat. Add onions, garlic and salt. Cook,stirring constantly, until onions are translucent.
- Add jalapeno, carrot, bell pepper, cumin, chili powder and red pepper flakes.Cook until vegetables are soft, 7-9 minutes.
- Add broth, corn and beans. Bring to a slow boil over medium-high heat, then lower heat to a simmer. Cook until beans are very soft and flavors are combined, 20 minutes.
- Using a standing or immersion blender, blend half the soup, or to your preferred texture.
- Stir in lime juice, cilantro and black pepper.
- Top with about 2 tablespoon avocado, 2 tablespoons cheese and 1 tablespoon sour cream. Add extra cilantro or lime juice, if desired.
Notes
Nutrition Facts (per 1 cup with toppings): 311 calories, 12g fat, 4g saturated fat, 17mg cholesterol, 315mg sodium, 41g carbohydrate, 13g fiber, 0.5g added sugar, 14g protein, 200mg calciu, 712mg potassium, 272mg phosphorus, 149mg oxalate
Can this be cooked in a crock pot?
I’m sure it could! I love crockpots and am a firm believer that ANYTHING could be cooked in a crockpot. However, I haven’t tested this particular recipe, so am not sure of the cooking times. I’d probably add the beans at the end after cooking all the other veggies so the canned beans don’t get too mushy!
I’m confused regarding your black bean soup. I thought we are not to have black beans, cumin, carrots and other high oxalate foods. So they are added into this recipe. Please explain. Thank you
Hi Pat! There is no single diet for kidney stones or kidney disease. Black beans are moderate in oxalate, but not everyone with kidney stones needs to limit oxalate. You can learn more about who does need to limit oxalate at this article. Cumin and carrots are not really that high in oxalate, and can definitely be incorporated into nearly all kidney diets. Even if you need to limit oxalate, oxalate is all about balance. Your doctor should give you an approximate amount of oxalate to eat per day (based on your 24 hour urine test results), and you can definitely fit in some higher oxalate foods if you want to. I do provide oxalate amounts for all of my recipes in the Nutrition Facts section. I hope that helps!
Question can this be frozen?
Absolutely! I will say that when cooked beans are frozen and reheated, they can get a little mushy. But, if you don’t mind that texture, there is no reason this soup couldn’t be frozen!