Super Fiber Rich Black Bean Soup

This fast fixing Mexican inspired soup is marvelous tasting and very nourishing.  You save time by starting with canned black beans.  I’ve cut the sodium way down by simply rinsing the beans first before adding them to the broth.  One cup of this fiber rich soup has 262 calories and 2 grams of fat. It also contains an astounding 8 grams of fiber! When topped with fat-free sour cream and a few crumbled baked tortilla chips it’s super hearty and very filling too.
Super Fiber Rich Black Bean Soup

Helpful Tips About this Recipe

Serves 8 (1 cup) serving
 
Food Facts
Also called black turtle beans, Mexican beans, black Spanish beans, Tampico beans and Venezuelan beans, black beans have been a long time staple in Mexican, Central American and South American cuisines.
Salsa actually means sauce and traditionally has referred to a very specific combination of tomatoes, onions, cilantro and spice from chili peppers.  Salsa has become the best selling condiment and has recently pushed ketchup right out of the top-selling spotlight

Healthy Benefits
Black beans really pack a punch when it comes to protein and fiber.  On average, each cup has about 15 grams of both protein and fiber.
Thanks to the tomatoes, onions, garlic and chili peppers,  salsa is not only taste good, it’s good for you.  Low in cholesterol, fat and calories, it’s a great way to add flavor to even the dullest of dishes.

Weight Watchers POINTS PLUS
 7
 
SKINNY FACTS: for 1 cup serving
262 cal, 2g fat 17g protein, 47g carbs, 8g fiber, 523mg sodium, 1g sugar
FACTS: for Freestyle SmartPoints

 

Super Fiber Rich Black Bean Soup

Super Fiber Rich Black Bean Soup

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Appetizer, Main Course, Side Dish, Soup
Cuisine American, Mexican
Servings 8
Calories 262 kcal

Ingredients
  

  • 1 (14 oz.) can reduced-sodium beef broth
  • 2 cups water
  • 1 cup onions, chopped
  • 1 cup onions, chopped
  • 3 (14 ½ oz.) cans black beans, drained and rinsed
  • 1 cup salsa (I like Pace Chunky Medium Salsa)
  • 1 teaspoon chili powder
  • ¾ teaspoon ground cumin
  • Fat-free sour cream, for topping
  • Reduced-fat tortilla chips (I like Tostitos or Guiltless Gourmet)

Instructions
 

  • In a large pot, add all of the ingredients except the sour cream and tortilla chips.  Bring to a boil, reduce heat and simmer until the onions are tender.
  • Ladle soup into small bowls and top each with a dollop of sour cream and crushed tortilla chips.

Nutrition

Serving: 1cupCalories: 262kcalCarbohydrates: 47gProtein: 17gFat: 2gSodium: 523mgFiber: 8gSugar: 1gPlus Points: 7
Tried this recipe?Let me know how it was!

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