Quick Black Bean Mexican Soup

Jun 3 2015

Curl up on a cold day with this hearty soup.

Recipe adapted from Foodhero.org

Serves 12 

Dietitian's Tip: 

Packed with fiber, folate, and flavor, this soup goes great with quesadillas, tacos, or burritos. To make it a main dish, try topping soup with low-fat sour cream, chopped cilantro, and baked tortilla chips. Serve with a cold glass of milk. 


• 1 tablespoon vegetable oil
• 1 small onion chopped (about 1 cup)
• 4 cloves garlic, minced or 1/2 teaspoon garlic powder
• 1 can (14-15 ounces) diced tomatoes
• 4 cups cooked or canned black beans (with liquid)
• 2 potatoes, peeled and diced
• 4 cups water
• 1⁄2 cup fresh cilantro, chopped
• 1 tablespoon cumin
• 1⁄3 cup lime juice or juice from 1 lime
• hot sauce to taste 


1. Heat oil in a large pot over medium-high heat. Sauté the onion for 2 minutes. Add the garlic and tomatoes and cook for 2 minutes. Stir often.
2. Add the beans, potatoes and water. Bring to a boil; then reduce to low-medium heat. Cook slowly, covered for 20 minutes.
3. Add the cilantro, cumin, lime juice and hot pepper sauce. Stir well, and cook for 10 minutes.
4. Serve hot.
5. Refrigerate leftovers within 2 hours.

• Try using sweet potatoes instead of white potatoes to add color and sweetness to this savory dish 

Nutrition Information: 

Serving size = 1 cup. Per serving: 120 calories, 1.5 g total fat, 0 g saturated fat, 21 g carbohydrates, 5 g protein, 5 g fiber, 360 mg sodium, 135 mg potassium, 3 mg magnesium, 61 mg calcium