Black Bean Soup

Black bean soup is a hearty, flavorful stew made primarily from black beans, often simmered with onions, garlic, and spices like cumin and oregano. It is a staple in Latin American and Caribbean cuisines, with variations found throughout Mexico, Brazil, and the Caribbean islands. The dish is typically served with toppings such as sour cream, cilantro, or lime juice.

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🍽️ Nutrition at a glance

Black bean soup is high in plant-based protein and fiber, making it a filling and nutritious meal. A typical serving (about 1.5 cups) contains roughly 250-350 calories, with significant amounts of iron, folate, and magnesium.

Nutrition breakdown

Calories	220 kcal
Protein	13 g
Carbs	38 g
Fat	1.5 g
Fiber	15 g
Sugar	4 g
Sodium	480 mg
Potassium	600 mg
Iron	3.6 mg
Magnesium	100 mg
Folate	256 mcg
Thiamin (B1)	0.4 mg
Phosphorus	220 mg
Zinc	2.0 mg
Copper	0.5 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Black beans are a key ingredient in the traditional Latin American dish 'arroz con frijoles' (rice and beans), which provides a complete protein when combined. Nutritionally, black beans are rich in antioxidants and have been linked to improved heart health and blood sugar regulation.