SERVES 4 • PREP TIME: 5 MINUTES • COOK TIME: 27 MINUTES
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM • VEGAN
5-INGREDIENT, 30 MINUTES OR LESS, ONE-POT
Black beans are medium-size, oval-shaped beans that are sweet and soft. They get their color from anti-inflammatory anthocyanins that may be helpful in assisting with blood sugar control. This black bean soup has only five ingredients and can be made mild, medium, or hot. It starts off with a sauté of a mildly bitter green pepper and salsa (you can choose its heat). Then, black beans, broth, and barbeque seasoning are added to the pot and a spicy, savory flavor is developed within 25 minutes!
4 tablespoons low-sodium salsa
1 green bell pepper, seeded and diced
2 cups low-sodium canned black beans, drained and rinsed
2 cups water
1
.
In a 5-quart pot over medium heat, sauté the salsa and green pepper for 2 minutes, until the ingredients are sizzling and become aromatic.
2
.
Add the black beans, barbeque seasoning, broth, and water and mix well. Cover and cook on medium for 25 minutes. Serve warm or store in the refrigerator for up to 4 days, or freeze in an airtight container for up to 4 months.
FLAVOR TIP:
Cook for an additional 15 minutes for more flavor development. Top with cilantro for a fresh, citrus-y garnish.
Per serving:
Calories: 140; Total fat: 1g; Saturated fat: <1g; Cholesterol: 0mg; Sodium: 89mg; Potassium: 411mg; Magnesium: 49mg; Carbohydrates: 26g; Sugars: 2g; Fiber: 10g; Protein: 7g; Added sugar: 0g; Vitamin K: 6mcg