Easy Black Bean and Corn Soup (One Pot, 45 Minutes)
This easy black bean and corn soup is a hearty one-pot meal made with canned black beans, corn, crushed tomatoes, and smoky spices – ready in 45 minutes. It is naturally vegan, gluten-free, and dairy-free, with 21 grams of protein and 23 grams of fiber per serving.A splash of sherry wine added at the end neutralizes the bitterness from the canned beans and brightens the whole bowl.
Ingredients
- 1 tablespoon olive oil
- 1 onion, large, chopped
- 1 stalk celery, chopped
- 2 carrots, chopped
- 4 cloves garlic, chopped
- ½ teaspoon chili powder
- 1 tablespoon ground cumin
- 1 pinch black pepper
- 5 cups vegetable broth
- 4 15 oz. cans black beans, rinsed
- 1 28 oz. can crushed tomatoes
- 1 cup whole kernel corn
- 1 jalapeno pepper, seeded, finely chopped, optional
- 1 tablespoon sherry wine
- Avocado, sliced
- Salt, to taste
Instructions
- In a large pot over medium-high heat, add the olive oil.
- Sauté onion, celery, carrots, and garlic for about 5 minutes.
- Season with chili powder, cumin, and black pepper, and cook for about 1 minute to allow the spices to cook.
- Stir in the 4 cups of vegetable broth, 2 cans of beans, and corn, and bring to a steady boil.
- In the meantime, add the remaining 2 cans of beans, crushed tomatoes, and the remaining 1 cup of vegetable broth to a food processor and process until smooth.
- Add to the boiling soup mixture, reduce heat to medium, and simmer for 15 minutes.
- Add jalapeño, sherry wine, and salt, if needed.
- Remove from the stove, garnish with avocado slices and serve hot.
Nutrition
Serving: 6peopleCalories: 376kcalCarbohydrates: 68gProtein: 21gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 2113mgPotassium: 1438mgFiber: 23gSugar: 10gVitamin A: 4230IUVitamin C: 27mgCalcium: 173mgIron: 8mg