black bean
Holly Clegg
Written by Holly Clegg

Gluten-free, Freezer-Friendly, Vegetarian from Alimentándose bien durante el cáncer  and English version Eating Well Through Cancer

Take a short-cut with canned beans combined with southwestern seasoning for an instantaneous super soup.

Makes 8 (1-cup) servings


  • 1 onion, chopped
  • 1 green bell pepper, cored and chopped
  • 1 teaspoon minced garlic
  • 1 (14 1/2-ounce) can chopped fire-roasted tomatoes with juice
  • 1 (4-ounce) can chopped green chilies
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 4 (15-ounce) cans black beans, rinsed and drained
  • 4 cups low-sodium fat-free vegetable broth
  • Salt and pepper to taste


  1. In large pot coated with nonstick cooking spray, sauté onion, green pepper, and garlic until tender, 7 minutes. Add remaining ingredients.
  2. Remove 2 cups black bean mixture, puree in food processor or blender until smooth.
  3. Return pureed mixture to pot with remaining mixture, bring to boil. Lower heat, simmer 10–15 minutes. Season to taste.

Nutritional information per serving:

Calories 212, Calories from fat (%) 8, Fat (g) 2, Saturated Fat (g) 0, Cholesterol (mg) 0, Sodium (mg) 576, Carbohydrate (g) 34, Dietary Fiber (g) 14, Sugars (g) 3, Protein (g) 13, Diabetic Exchanges: 2 starch, 1 vegetable, 1 very lean meat

Terrific Tip: Always rinse canned beans to lower the sodium content.

Nutrition Nugget: A nutritional bargain, beans provide an excellent source of fiber and folate, helping with digestive health and weight maintenance.


About the author

Holly Clegg

Holly Clegg

With over 1 million cookbooks sold, Holly Clegg has become a healthy culinary expert on practical easy, healthy recipes through her best-selling trim&TERRIFIC® cookbook series, including the more health focused cookbooks, Diabetic Cooking with the ADA, Eating Well Through Cancer and Eating Well to Fight Arthritis.

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