Go Back
–+ servings
WIC black bean soup
Print Recipe
5 from 4 votes

Potato and Black Bean Soup

This satisfying post-workout meal is packed with protein and carbohydrates. Prep it ahead of time for convenient access to the nutrients your body may need to aid it's recovery.
Prep Time20 minutes
Cook Time30 minutes
Total Time50 minutes
Course: Main Dish, Main DishSide Dish, Main DishSoups, Side Dish, Side DishSoups, Soup, Soups
Cuisine: American, Mexican
Servings: 6 1 cup servings
Calories: 252kcal

Equipment

  • stovetop
  • blender

Ingredients

  • 1 cup sweet onion chopped
  • 1 jalapeno pepper seeded if desired and chopped
  • 2 garlic cloves chopped
  • 2 Tablespoons avocado oil
  • 4 cups vegetable broth
  • 1 15 oz. can diced or fresh tomatoes with juice
  • 1 ½ lbs. small red potatoes quartered
  • 1 15 oz. can black beans rinsed and drained
  • 1 teaspoon dried oregano
  • 1 Tablespoon Cumin
  • Sea salt and pepper to taste
  • 3 green onions chopped (optional)
  • ½ cup low-fat cheddar cheese optional

Instructions

  • In a large sauce pan, heat oil over medium-high heat. Add onion and jalapeno pepper and sauté until softened, about 3 minutes. Add garlic and stir until fragrant, about 1 minute. Add vegetable broth, tomatoes, potatoes, black beans, salt and pepper increasing heat to high and bring to a boil. Reduce heat to medium-low and cover, simmering for about 20 minutes, or until potatoes are tender.
  • Cool slightly and transfer 1/3 mixture to a blender and carefully blend until smooth. Repeat with the remaining soup, 1/3 at a time or use an immersion blender instead.
  • If soup is too thick, add water or broth a little at a time. If soup is too thin, return to medium heat and simmer, stirring often until desired consistency being careful not to burn.
  • Top each bowl of soup with 1 1/2 Tablespoons low-fat cheddar cheese, and serve with green onion garnish

Video

Notes

Time-Saving Tips:

  • Prepare a batch in advance and save in individual portions. This soup will improve when chilled and reheated and it freezes great.
  • Use an immersion blender for the quickest, safest way to puree any soup. Don’t have a blender? Eat as-is for a hearty chunky alternative.

Customizations:

  • Any potato will work here. Leave the skins on and cut into equal size pieces to ensure even cooking.
  • Top the soup with hot sauce and chopped sweet bell peppers for more flavor and texture.

Nutrition

Serving: 1cup | Calories: 252kcal | Carbohydrates: 42g | Protein: 10g | Fat: 6g | Cholesterol: 2mg | Sodium: 1035mg | Potassium: 699mg | Fiber: 9g | Vitamin C: 33mg