Black Bean & Salsa Soup – Recipe!

I was on a cooking kick last night and this morning – I think I was sick of opening the refrigerator and not knowing what to eat because I had to actually make something.  So with not too much effort I have made several things in large enough batches that I will have some leftovers that I keep in individual serving dishes ready to reheat at a moments notice.  I make some baked oatmeal for breakfasts, apple bread for snacks, there is a venison roast with potatoes, carrots, and spices in the crock pot for tonight with plenty for a few more meals and then I whipped up this soup today for lunch.  It took literally ten minutes…and tasted fantastic!

The picture isn't fantastic, and you can add a dollop of sour cream, but I don't really like sour cream...

Here’s the recipe:

Black Bean & Salsa Soup

2 or 3 cloves of garlic, minced

2 or 3 tablespoons of onion, chopped

1 tablespoon olive oil

3 – 15 ounce cans of black beans, drained and rinsed

2.25 cups chicken broth (you can also use vegetable broth, but all I had was chicken or beef on hand!)

1.5 cups salsa, any kind will do

1.5 teaspoon cumin

 

In a pot saute the garlic and onion in the olive oil.  Turn off the heat, add 2 of the cans of black beans (reserving one), broth, salsa and cumin.  With an immersion hand  blender blend all the ingredients together to desired consistency.  If you don’t have an immersion (stick) blender you can throw the beans, broth, salsa and cumin into a regular blender and then add to the pot.  After blending, add the remaining beans.  Heat on medium heat until heated through.

You can garnish with sour cream or green onion or whatever else you desire!

This recipe serves 4-6 depending on your appetite and if you are serving it as a main course or as part of a meal.  After eating a bowl full for lunch I filled up 3 – 2 cup pyrex containers and put them in the refrigerator/freezer for lunches – so it makes about 8 cups.

Nutrition Information (4 servings):

Calories: 354

Total Fat: 2.0g

Saturated Fat: 0.8g

Total Carbohydrate: 64.4g

Dietary Fiber: 22.4 g

Sugars: 0.6g

Protein: 23.1g

It also includes significant percentages of Vitamins A, B-6, B-12, E, Calcium, Copper, Folate, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Riboflavin, Selenium, Thiamin and Zinc

Nutrition Information was calculated using here using generic ingredients.  The sodium in this soup (like many) can be high – using low sodium broth and rinsing your beans/using no salt added beans will keep in in check.  Nutrition information will vary slightly based on brands of ingredients.

I also use Eden Organics beans – not only is it a Michigan company, but they are the only US foodmaker to date using cans that do not contain BPA (did you know all canned food minus these do!!).  These cans of beans cost slightly more than other brands, but I am supporting a local company and keeping the BPA out of my soup.  Another great option is cooking with dried beans, not only are they cheaper than canned options, they aren’t canned with BPA.    The downside is you have to remember to prep ahead of time with dried beans!

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