Spicy Black Bean Soup

Happy Thursday!

Gina and I had a blast yesterday — we shopped for Christmas gifts, went to Trader Joe’s, and ate lunch at an organic, vegan/vegetarian-focused restaurant called Northstar Cafe. It was excellent — I had a brown rice, vegetable, and tofu bowl with a tangy peanut sauce…yum! It’s always fun to meet with Gina because we have so much in common between being dietitians and bloggers. Our conversations are endless about work, nutrition, blogs, and everything in between..it’s fun! Thanks, Gina! 😀

After a day of play, it’s hard to get back to work mid-week. Maybe a goofy Lily picture will make your Thursday a bit happier…it did mine!

Speaking of my Lily, I stopped by to check out a new doggy daycare that’s really close to our house. It’s ADORABLE! The dogs have little houses (think tree house-sized) and they have toddler beds with bedding, pillows and all. Each little house is decorated in its own theme, and the dogs have a “living room” where there’s a TV and couches for them to lay on. Lily has a date to go play next Thursday…I know she’ll have a blast 🙂 The things we do for our pets, right?

Ohio has been bitter cold and there is no end in sight. All I want is soup — warm, comforting soup. Mmmm for the BRRR!!

Please note I took about 983 photos of this soup and they were all terrible. It is not pretty, but it is GOOD!

Spicy Black Bean Soup as seen on The Novice Chef, adapted from Little Miss Foodie Two Shoes & Epicurious.com

2 tsp olive oil
1 medium white onion, finely chopped
2 garlic cloves, minced
1 2 fresh jalapeño, seeded and minced
1 tsp chili powder
1 tsp ground cumin
1 tsp dried oregano
2 (15-ounces) cans black beans, 1 drained and rinsed, 1 with liquid
2 cups low-sodium chicken stock
1 bay leaf
4 green onions, chopped, for garnish


Heat oil in a 4-to 5-quart heavy pot over medium-high heat, then sauté onion, garlic, and jalapeño with chili powder, cumin, and oregano until onion is beginning to brown, 6 to 8 minutes. Add beans, stock/broth, and bay leaf and simmer, covered, stirring occasionally, until soup has thickened slightly, about 15 minutes.

Transfer about 1 cup soup to a blender and purée (use caution when blending hot liquids). Return to pot and reheat over medium-low heat, stirring frequently. Discard bay leaf. Season with salt if desired. Add green onion for garnish. Yields 4 entree-sized servings.

Nutrition Information (per serving): 244 calories; 4.1 g. fat; 0 mg. cholesterol; 495 mg. sodium; 39.7 g. carbohydrate; 13.8 g. fiber; 2 g. sugar; 14 g. protein

Result: This soup was fabulous — if you love black beans, that is! I loved the spicy kick and am glad I opted to rev up the recipe with an additional jalapeno pepper. It was spicy, but not unbearable for those who aren’t into super spicy. It was also a dinner that can be prepped ahead of time and come together in 20 minutes or less. Even if you don’t prep ahead of time, you’re looking at 25-30 minutes — definitely reasonable, and the leftovers are perfect for lunch! I love the fiber content of the soup — 14 grams per serving!! It’s also low in calories and fat, and the sodium content is skimmed down by draining and rinsing 1 of the cans of beans and using low-sodium broth/stock. The recipe can also be made vegan and vegetarian by using vegetable broth in place of chicken. Enjoy!

Trivia Question: What percentage cocoa solids must chocolate contain to be legally called chocolate?

a. 99%
b. 50%
c. 35%
Keep warm and eat your fiber!



Filed under blog, dietitians, dining out, dinner, fiber, friends, garlic, healthy cooking, recipe, restaurant, sodium, vegan, vegetarian, work

25 responses to “Spicy Black Bean Soup

  1. YUM! I’m always looking for soups to make-it’s freezing here in Western Maryland as well. Your soup looks awesome-perfect with some cheese quesadillas!

  2. Yum! I love black bean soup! Perfect for this crazy cold weather!

  3. Ahhh, such a cute pic of Lily, I love it! It has been bitterly cold here too — and I’ve also been making soup! This one looks fantastic, Nicole!

  4. I love spice, so this soup sounds fantastic to me :). I’m going to guess 35% for the trivia question. Even though white chocolate isn’t technically “chocolate”, I still love it!

  5. Glad you had fun shopping!!

    That doggie daycare sounds NICE!! Can I go?! 🙂

  6. Tes

    Your black beans soup looks so healthy and delicious. I would try this soon as we tend to cook soup every night now 🙂

  7. Grace Dickinson

    Love black bean soup…makes me want a bowl right now, for breakfast! With some warm cornbread.

    I’m going to go with 50%? Since white chocolate certainly isn’t chocolate in my book.

  8. I love black bean soup and have been looking for the perfect recipe to make! I love making it ultra spicy too with bread served on the side for dipping!

  9. thehealthyjunky

    That picture of Lily is too cute! I need to find a doggy day care when I am gone throughout the day. The soup looks fabulous!

  10. I’m in a soup mood today thanks to the big chill. This sounds great. I love black bean soup.

  11. hehe that picture of Lilly made me laugh!!

  12. Leah @ Why Deprive?

    That soup looks so good! I’m pretty obsessed with soup in the winter. Its just so easy and warm.

    I’m going with 35%. And actually, I’d expect it to be less. Kind of sad, but I’ve lost faith in “food”.

  13. For some reason I stopped getting your feed in my google reader. I’m not sure how long I went without it, but I’m glad to have it back. Your recipes always look so good!

  14. 35%? I love black beans! Your soup looks so comforting and warm 🙂

  15. Roz

    OMG, the photo is Lily is HILARIOUS!!!!

  16. Lily is hilarious with that donut & I love the sound of this soup. Great for chilly days 🙂

  17. black bean soup is one of my favs… and I don’t know what you’re talking about, I think it looks delicious! 🙂

    I’m guessing 35%??

  18. awww Lily 🙂 I don’t think it looks bad, I’ve been wanting to make black bean soup. Black beans are my fav bean 🙂 hmmmm I don’t know, guessing 35%???

  19. Oh my gosh, that doggy daycare sounds SO CUTE! I’m going to guess 35%….because usually with trivia questions, the answer is always what I wouldn’t think is true at first. 🙂

  20. Soup is always hard to make look pretty, but it’s delicious! I love hearty warm soups in the winter!! This would taste delicious with avocado on top. Of course, I like avocado on everything!

  21. I love blogger meet ups! So fun! Isn’t it so neat to think how the blogging community brings us together. So fun!
    I would have to guess 35%. Not sure.

  22. Yum….that soup looks perfect for winter nights!

  23. I think that soup is notoriously hard to take good pictures of. it sounds great though.

  24. Pingback: Winter Extremes & Lemon Coconut Snowball Cookies | Prevention RD

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