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Black Bean and Corn Soup Recipe

Looking for an easy Black bean and corn soup recipe? Learn how to make Black bean and corn soup using healthy ingredients.


Submitted by Vegamarie78

Makes 8 servings



This is a tasty, healthy black bean soup that is simple and quick to prepare.

Recipe Ingredients for Black bean and corn soup

1 spray cooking spray
1 medium onion, finely chopped
4 cloves garlic, minced
45 oz canned black beans
1/2 tsp red pepper flakes
1 tsp ground cumin
14 1/2 oz low sodium chicken broth
10 oz canned Rotel tomatoes
11 oz canned yellow corn, drained

Recipe Directions for Black bean and corn soup

  1. Coat bottom of a large stockpot with cooking spray. Add onion and garlic and cook, stirring frequently, until onions are soft but not brown, about 5 minutes.

  2. Place one can of beans in blender; add sautéed onion mixture, red pepper flakes and cumin. Cover and blend on high until smooth, about 30 seconds. Pour mixture back into stockpot.

  3. Place second can of beans and broth in blender and puree until smooth; add to stockpot.

  4. Stir third can of beans (do not puree first), tomatoes and green chilies (Rotel tomatoes), and corn into stockpot. Bring to a boil, lower heat to medium and simmer for 20 to 25 minutes. Yields about 1 1/2 cups of soup per serving.

Categories

Beans, Main Dish

Nutrition Facts
Serving Size 301.0g
Amount Per Serving
Calories
594
Calories from Fat
25
% Daily Value*
Total Fat
2.8g
4%
Saturated Fat
0.7g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
282mg
12%
Potassium
2489mg
71%
Total Carbohydrates
110.2g
37%
Dietary Fiber
25.3g
101%
Sugars
5.2g
Protein
36.5g
Vitamin A 4% Vitamin C 7%
Calcium 21% Iron 48%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • Low in sodium
  • Low in sugar
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in potassium
  • High in thiamin
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