Simply Delicious, Vegan, Two Ingredient Black Bean Soup

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Vegan Black Bean Soup

Do you have any relatives who say that they cook and then they just open cans? Yep, this recipe was inspired by a “Can Chef”.

I am always looking for a way to store healthy meal components in my pantry so when I run out of food, time, etc. - a meal is just waiting for me.

If you look in my cabinets, you will find cans of black beans and cans of tomatoes. I wish I had the foresight to cook my beans from the dried version because I would save some money. Also, I could control the sodium which is a problem with canned beans.

There is about 400 mg of sodium in ½ cup of canned beans. To reduce it, you can drain and rinse them. You can also buy “Low Sodium” canned beans in the supermarket. I’m not sure why all canned beans aren’t low sodium.

Diced tomatoes of every flavor can be found next to the tomato sauce in your local store. There is fire roasted, basil and garlic, chili and lime....you name it! The great thing about the infusion of flavors into your can of tomatoes is that you don’t have to buy the basil, lime, etc.

I found a can of diced tomatoes that was flavored with cilantro, chili, and lime and added it to two cans of rinsed beans in my blender. WHIIIRRRRR.

Soup!

This isn't just any soup. In one cup, there is 20% of your daily value of iron and 11 grams of fiber.

Actually, my husband thought it was dip and started to get out the chips. Hey, stop ruining my healthy lunch! In it’s room temperature form this soup is thick enough to be a dip. Heat it up and you have a hearty thick soup.

Serve this with some tortillas or crackers. Put this in a thermos for your lunch. Everyone will think you are a real chef! (don’t tell them about the cans)

How do you make black bean soup? Please share.

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No Cook Black Bean Soup

(makes 4 cups)
2 15 ounce cans low sodium black beans
1 15 ounce can diced tomatoes with flavors (for example: fire roasted)

Drain black beans and rinse them. Put them into a blender with the can of diced tomatoes including the tomato juice. Blend until smooth.

Pour into pan and heat to soup temperature or use a microwave safe bowl and heat.

For one cup = 227 calories, 0 g fat, 40.2 g carbohydrates, 3.1 g sugar, 14.3 g protein, 11.0 g fiber, 395 mg sodium, 5 Points+

Points+ values are calculated by Snack Girl and are provided for information only.
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17 Comments:

Great idea! I will be taking this to work for lunch guaranteed. Thanks,

Beth

on August 19, 2013

So love this healthy idea!
But please, Snack Girl, could you consider putting the photo of your finished recipes directly above the written recipes?
I screen shot your great ideas and then have to take another to get the picture of what it's supposed to look like, so I can try to copy not only the taste but the look of your inspiring recipes.
Call me lazy with little memory space for many photos, but I'd love to be able to have both in the one shot. Thanks!

on August 19, 2013

Love this soup!!! So easy and yummy. Thanks for sharing with us.

on August 19, 2013

As a new found vegan, thanks for this. Simple and sounds yummy. I personally hate it when I have to print the picture too as it is with some sites. Wastes too much ink. Some you have the option to delete which is good.

on August 19, 2013

Now this is MY kind of cooking (i.e. open a couple of cans)! As always ~ thank you Snack Girl for all the great ideas.

on August 19, 2013

Lisa- I could have sworn that I read this idea on your site a year or two ago! My wife and I make this probably once a week!

I make a big batch of black beans (using the slow-cooker setting) with our rice cooker, put them into Mason jars, refrigerate them, and then we use them through the rest of the week for the easy soup you mentioned, add to rice or quinoa for a meal, mash into a paste for a dip with crudites, etc.

(My wife uses one of those little "Bullet" blenders to mix them up; I use our Blendtec blender, but either route works just fine for us.)

Even if this is a repeat, it's a great idea! :)

on August 19, 2013

Think will add some garnishes, slice black olives, chopped sweet onion, chopped green pepper, shredded cheese, chili powder, cumin too. Thanks for the quick and easy idea!

on August 19, 2013

Mine is a tiny bit more involved than two cans, but really good. (The URL indicates "slow cooker" but it is not a crock-pot recipe.) I generally smooth half the beans with an immersion blender and leave the other half whole. I find that the new Kroger brand Simple Organics (or something like that) is generally very low in sodium, even compared to other items that claim to be low in salt.
http://mealmakeovermoms.com/recipes/slow-cooker-soups/last-minute-black-bean-soup/

on August 19, 2013

Great reminder! I love black bean soup. I usually just mash 1/3 to 1/2 of the beans and leave the rest whole. Forget the blender ;-) They break down as the soup cooks. While canned beans aren't ideal, at least they can be rinsed as well as possible. Canned tomatoes - on the other hand - are not desirable. Their innate acidity causes BPA contamination from the cans, so I use fresh/homemade or even jarred salsas instead. Of course, I still read the labels and look for as few ingredients as possible. I then add whatever veggies I have on hand such as shredded cabbage, zucchini, or squash. Yum!

Sue Ingebretson
www.RebuildingWellness.com

on August 19, 2013

Wow, my kind of recipe. I don't even have to print it or copy it. I'll have it for lunch today for sure.

on August 19, 2013

Wow! Tried this for lunch today! Very good. This will be a good solution for my daughter to get protein in her packed lunch. She loved it. Thank you!

on August 19, 2013

Wow! What a great recipe. Black beans are one of the most nutrious.
For those wanting to print this recipe, I just highlight the text, copy, and paste to my word program.

on August 19, 2013

Weight Watchers Recipe for Spicy Black Bean Soup. My family loves it!

1 spray(s) cooking spray
1 medium uncooked onion(s), finely chopped
4 clove(s) (medium) garlic clove(s), minced
45 oz canned black beans, undrained, divided (three 15 oz cans)
1/2 tsp red pepper flakes, or to taste
1 tsp ground cumin
14 1/2 oz fat free chicken broth, or vegetable broth
10 oz canned tomatoes with green chilis
11 oz canned yellow corn, drained
Instructions

Coat bottom of a large stockpot with cooking spray. Add onion and garlic and cook, stirring frequently, until onions are soft but not brown, about 5 minutes.

Place one can of beans in blender; add sautéed onion mixture, red pepper flakes and cumin. Cover and blend on high until smooth, about 30 seconds. Pour mixture back into stockpot.

Place second can of beans and broth in blender and puree until smooth; add to stockpot.

Stir third can of beans (do not puree first), tomatoes and green chilies, and corn into stockpot. Bring to a boil, lower heat to medium and simmer for 20 to 25 minutes. Yields about 1 1/2 cups of soup per serving.

on August 19, 2013

This is the kind of easy, healthy recipe that causes a lazy cook like me to swoon! It's still way too hot here in Phoenix to be thinking about soup. But I've bookmarked it to try as soon as it cools a bit. Or maybe I'll try it as dip first! Thanks.

on August 19, 2013

For anyone who would like to know my research (while doing a low salt diet which is far harder than a diabetic's low carb diet) they say that rinsing canned beans reduces the sodium up to 32%. I was hoping for something like 50% so start with low sodium products if low sodium is your need. PS - like most things they overload canned products with salt to make them taste better to consumers. Our perceptions of salty have risen so high it increases what they put in. A vicious circle. It's a triad too: salt, sugar, fat. They make something low one thing they increase one or both of the other trying to keep the consumer eating their products. READ LABELS RELIGIOUSLY!!!!

on August 19, 2013

I'll have to try this. I always have both ingredients in the cupboard. Aside from the sodium, I always check the label on the tomatoes too. Some brands have high fructose corn syrup.
=(

on August 23, 2013

What is the cup measure that is equivalent to a 15 ounce can? I plan to soak black beans overnight to avoid the sodium issue all together.

on April 2, 2014


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Welcome! I’m Lisa. I write about simple snacks, healthy recipes, and products that help me WIN my battle with donuts!

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