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Black Bean Soup Recipe
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by | Nov 9, 2019

Freezer-Friendly Meal Idea

This hearty black bean soup recipe is a great weeknight meal and the leftovers work great for freezer-friendly lunch meals.

Recipe for black bean soup

Makes 8 servings

What you need:

1 tbsp. oil
1 large onion, diced
1 cup ham, diced (optional)
1-19 oz (540 ml) can black beans, drained and rinsed
1-19 oz (540 ml) can stewed tomatoes,blended in food processor/blender
1 cup frozen corn
¼ cup brown rice, uncooked
1 Litre (4 cups) water
1 tbsp. lime juice
2 tsp. Brown sugar
1-4 tsp. Hot pepper sauce (depending on how spicy you like it!)
½ tsp. Ground cumin
¼ tsp. Ground ginger

How you prepare:

  1. In a large pot cook onion and ham (if you’re using the ham) in oil until tender.
  2. Stir in the remaining ingredients and bring to a boil.
  3. Reduce heat and simmer covered for 1 hour or until rice is tender.

Per serving:

Calories 271
Carbohydrates 44 g
Protein 16 g
Fat 5 g
Dietary Fiber 9 g

 

We hope you have enjoyed this healthy Black Bean Soup Recipe!

Looking for more simple meal planning tips and healthy recipes for a healthier lifestyle?  Sign up for our weekly newsletter for a healthy recipe of the week (and nutrition articles and videos with a balanced living philosophy to help encourage healthy habits but still save room for your favorites). Our nutrition newsletter is written by the Calgary Nutritionists on our team who each hold a professional Registered Dietitian license to ensure you are getting credible advice.

Click here to sign-up for our free weekly nutrition newsletter: Nutrition Newsletter by our Calgary Nutritionist / Online Dietitian team.

 

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