High-Protein 20-Minute Black Bean Soup is very creamy & flavorful. This soup contains vegetable broth, cilantro, black beans, sweet potatoes, cream cheese, roasted tomatoes, yellow onions, seasonings, and frozen corn. These are very simple items, but they contain cream cheese, so this soup is not suitable for a dairy-free diet. You can utilize vegan cream cheese to make this soup safe for dairy-allergic individuals. This soup is prepared in 20 minutes, perfect for a quick dinner or lunch. We would easily stock this soup in both compartments of the refrigerator for a given period of time, so it is best to make it for meal prep purposes. Serve this soup with tortilla chips, scallion slices, or green salad.
STATS:
- Calories: 330 kcal
- Preparation Duration: Ten minutes
- Portion size: 1½ cups
- Cook Duration: Twenty minutes
- Cuisine: Southwestern-American
- Total time: 30 minutes
- Course: Main Course, Soup
- Diet: High-Protein, Vegetarian
- Serving: 6
EQUIPMENT:
- Dutch oven
- Knife
- Wooden spoon
- Ladle
- Cutting board
INGREDIENTS:
- 4 cups unsalted vegetable broth
- 1 cup yellow onion
- 2 cans black beans — no-salt-added
- 1 package frozen chopped sweet potatoes
- ½ tsp. chipotle powder
- 1 can fire-roasted diced tomatoes — no-salt-added
- 1 cup frozen corn
- ½ tsp. salt
- 1 tbsp. garlic paste
- ¼ tsp. pepper powder
- 1 package cream cheese
- Cilantro
- 1 tsp. taco seasoning — salt-free
INGREDIENT NOTES:
BLACK BEANS:
- We utilize the canned black beans as it is convenient and quick for us. You would also boil them fresh. They should be without salt, so we would add the salt as we like.
SWEET POTATOES:
- Add the frozen sweet potato pieces to the soup to save time, and it is more convenient for us. We can defrost them, then add them so they get cooked in less time compared to frozen ones.
FIRE-ROASTED TOMATOES:
- Include the fire-roasted tomatoes to offer a smoky & lightly sweet tomato taste which pairs nicely with chipotle & taco seasoning.
CORN:
- Add the frozen corn to the soup to include the sweet taste, color, & texture. There is no need to defrost it; then add it to the pot.
CREAM CHEESE:
- We have to utilize soft cream cheese to make the creamy and rich soup. We make the small pieces of cream cheese so it melts properly and quickly.
CHIPOTLE:
- We have to use the chipotle powder to offer the smoky and spicy flavor in the soup. You would also decrease the quantity if you want to make the soup mild.
CILANTRO:
- Add the fresh cilantro to add the refreshing & bright taste, and it will also balance the creaminess of the soup.
INSTRUCTIONS:
- Include the vegetable broth, sweet potatoes, black beans, tomatoes, corn, garlic paste, onions, and seasonings in the big pot.
- Mix all the components properly, and then let it boil on medium to high flame.
- Then we decrease the flame & simmer the soup for ten to twelve minutes till the onions & sweet potatoes get soft.
- Decrease the flame, then include the pieces of soft cream cheese and stir continuously till the cheese melts in the soup.
- Now continue cooking for 2 to 3 minutes by mixing them till the soup gets creamy and combined.
- Add the soup to the vessel, add the cilantro over soup, & serve it.
SERVING SUGGESTIONS:
TOPPINGS:
- Fresh cilantro
- Diced avocado
- Sliced jalapeños
SIDE DISHES:
- Whole-grain tortilla chips
- Cornbread
- Green salad
GARNISHES:
- Diced red onion
- Sliced scallions
- Fresh lime wedges
TIPS:
- We have to utilize the soft cream cheese, and then add it so it melts smoothly.
- Mix the soup while adding the cream cheese to prevent the lumps formation.
- Add the mild taco seasonings to include less spice.
- Squeeze the fresh lime juice, and then serve to make it bright additionally.
STORAGE INFORMATION:
FRIDGE:
- First cool the soup, then add it to the vessel & store for four days.
FREEZER:
- Add the cooled soup to the container & freeze for three months.
FAQs:
How to make the non-dairy soup?
- We can use the vegan cream cheese to prepare the soup without dairy addition.
Will I prepare the soup spicy?
- Yes, include additional red pepper flakes, jalapeños, and chipotle powder to prepare a spicier soup.
Could we add dried black beans?
- Yes, we could add the dried black beans, but we have to cook them and strain properly, then add them to the soup.
Will I utilize fresh sweet potatoes?
- Yes, we can utilize the fresh sweet potatoes, but we have to peel and dice them into small pieces, and they might require some more time.
Will we include extra protein in the soup?
- Yes, we can include extra protein by serving the soup with grilled chicken, cream cheese, or Greek yogurt, or include extra black beans.
NUTRITIONAL INFORMATION:
Calories: 330 kcal
Net carbs: 38 g
Iron: 3.5 mg
Total carbs: 50 g
Serving size: 1½ cups
Vitamin A: 650 mcg RAE
Fiber: 12 g
Calcium: 145 mg
Protein: 13 g
Sodium: 580 mg
Serving: 6
Potassium: 850 mg
