Cheesy Black Bean Onion Pepper Soup

Black Bean Onion Soup Recipe

Overview:

This Black Bean Onion Soup recipe is perfect for chilly days, offering a comforting blend of flavors that appeals to both beginners and seasoned cooks alike. It’s adapted from the Healthy College Cookbook but is suitable for anyone looking for a nutritious and easy-to-make lunch or snack option.

• Cook Time: 25 minutes
• Prep Time: 5 minutes
• Total Time: 30 minutes
• Yield: Approximately 8 servings

Ingredients:

• 2 onions, chopped
• 2 garlic cloves, minced
• 1 tablespoon canola oil
• 5 1/2 cups black beans, cooked (or canned, drained and rinsed)
• 7 cups water
• 1 green pepper, chopped
• Salt and pepper, to taste
• Cheddar cheese, shredded (for topping)

Nutrition Information (per serving):

• Calories: 187.9
• Total Fat: 2.5g
  • Saturated Fat: 0.3g
• Cholesterol: 0mg
• Sodium: 6.8mg
• Carbohydrates: 31.9g
  • Fiber: 11g
  • Sugars: 1.6g
• Protein: 10.9g

Recipe Instructions:

1. Saute Onions and Garlic:

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   • In a skillet over medium heat, saute the chopped onions and minced garlic in canola oil until they are soft and translucent, which should take approximately 5-7 minutes. Stir occasionally to prevent burning.

2. Combine Ingredients:

   • Transfer the sauteed onions and garlic into a large pot. Add the cooked black beans and water to the pot. Bring the mixture to a boil over medium-high heat.

3. Simmer:

   • Once boiling, reduce the heat to low. Add the chopped green pepper to the pot. Allow the soup to simmer gently for about 10 minutes, allowing the flavors to meld together.

4. Puree Half of the Soup:

   • Remove the soup from heat and let it cool slightly. Carefully transfer half of the soup mixture into a blender or food processor. Blend until smooth and creamy.

5. Combine and Reheat:

   • Return the blended mixture back into the pot with the remaining chunky soup. Stir well to combine. Heat the soup over medium heat until it reaches your desired serving temperature.

6. Serve:

   • Ladle the hot soup into bowls. Top each serving with shredded cheddar cheese for added richness and flavor. Serve immediately, optionally with whole wheat bread or crackers on the side.

Tips:

• Make it Creamier: If you prefer a creamier texture, you can blend more or all of the soup rather than just half.
• Adjust Seasoning: Taste the soup before serving and adjust the salt and pepper according to your preference.
• Storage: This soup stores well in the refrigerator for up to 3-4 days. Reheat gently on the stovetop or in the microwave before serving.

Keywords:

Cheese, Black Beans, Onions, Peppers, Beans, Vegetable, Low Protein, Low Cholesterol, Healthy, Spring, Winter, Less than 30 Minutes, Beginner Cook, Stove Top, Small Appliance, Easy, Inexpensive

This Black Bean Onion Soup is not only quick to prepare but also packs a nutritional punch with high fiber and protein content, making it a satisfying meal option any day of the week.