Warm up with this Southwestern Black Bean Soup, where hearty black beans and sweet bursts of corn meet bold, smoky southwestern seasonings. This vibrant soup is packed with flavour and comes together effortlessly, making it perfect for a quick weeknight dinner or a meal prep staple.
With just a handful of pantry staples, including tinned black beans, this recipe is both simple and satisfying. Naturally vegan and gluten-free, it's a versatile dish that's wholesome, comforting, and ready to be served with your favourite toppings for a personalised bowl of deliciousness.
Calories in Southwestern Black Bean Soup
This recipe serves 4 and is 182 calories per serving
If you're looking for more recipes within the same calorie range, you'll find an abundance of options in my dedicated collection of 100+ calorie recipes.
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie intake using a reliable calorie calculator. Please note that the calorie counts provided are estimates and can vary based on specific ingredients and serving sizes. Personalizing your calculations is essential to meet your individual needs. By using a calorie calculator, you can make informed choices and stay on track with your dietary goals.
See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Onion: Adds a savoury base to the soup with its subtle sweetness as it cooks.
- Garlic: Brings a bold, aromatic depth that pairs perfectly with the spices.
- Carrot: Adds a natural sweetness and balances the soup with its earthy flavour.
- Jalapeño: Provide a mild heat, giving the soup a signature southwestern kick without overpowering it.
- Red and Orange Pepper: Offers a hint of sweetness and vibrant colour to the dish.
- Spices (cumin, paprika, oregano, cayenne): Create a warm, smoky, and earthy flavour profile typical of southwestern cuisine.
- Salt and Pepper: These basic yet essential flavour enhancers are key for elevating the taste of your dishes. No food will ever be bland when these are used to season to taste.
- Brown Sugar: Balances the acidity of the tomatoes and rounds out the soup's flavours. Can use brown granulated sweetener if you prefer.
- Parsley and Coriander: Add freshness and a pop of herby brightness to the dish.
- Passata: Provides a rich tomato base for the soup, tying the flavours together.
- Tomato Paste: Intensifies the tomato flavour and thickens the soup.
- Chicken or Vegetable Stock: Forms the hearty, flavourful base of the soup, complementing the other ingredients. It's essential to use the correct ratio of stock cubes to water, as not all stock cubes are identical. Using too few can lead to a bland, watery broth, while too many may create a stock that's overly salty.
- Sweetcorn: Adds bursts of sweetness and a satisfying bite.
- Black Beans: The star of the dish, adding protein, fibre, and a creamy texture to the soup.
- Low Calorie Spray Oil: Keeps the sautéed vegetables light while enhancing their natural flavours.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Toppings and Sides for Southwestern Black Bean Soup
This Southwestern Black Bean Soup is satisfying and flavourful enough to be enjoyed just as it is, but adding toppings or sides can make it even more special.
- A dollop of soured cream for creaminess.
- Slices of ripe avocado for a fresh, creamy texture.
- A sprinkle of grated cheddar for a touch of savoury flavour.
- Fresh coriander for a herby, fragrant garnish.
- Chopped spring onions for a crisp, mild onion flavour.
- A squeeze of fresh lime juice to brighten the flavours.
- Serve with wholegrain bread, lightly toasted wraps, or tortilla chips for dipping.
- Add a drizzle of your favourite hot sauce for an extra kick.
With so many ways to customise, this soup is guaranteed to please every palate!
More Low Calorie Soups
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FAQ for Southwestern Black Bean Soup
Definitely! You can easily double the recipe to make a large batch. Just adjust the ingredient quantities and use a large pot. It's perfect if you're cooking want leftovers.
Yes, this soup freezes beautifully! Allow it to cool completely before transferring it to airtight containers or freezer bags. Freeze in portions for easy reheating, and store for up to 3 months. Defrost overnight in the fridge and reheat on the stovetop or in the microwave.
Stored in an airtight container, this soup will keep for up to 4 days in the fridge. It's great for meal prep or make-ahead meals.
For a thicker soup, use an immersion blender to partially blend it until it reaches your desired consistency. To thin it out, simply stir in a little extra stock or water as needed.
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Recipe Card
Southwestern Black Bean Soup
Warm up with this Southwestern Black Bean Soup, where hearty black beans and sweet bursts of corn meet bold, smoky southwestern seasonings. This vibrant soup is packed with flavour and comes together effortlessly, making it perfect for a quick weeknight dinner or a meal prep staple.
Ingredients
- 1 large onion, finely chopped
- 3 cloves of garlic, crushed
- 1 medium carrot, chopped
- 1 jalapeno, deseeded and chopped
- ½ red pepper, finely chopped
- ½ orange or yellow pepper, finely chopped
- 3 teaspoons of paprika
- 1 teaspoon of cumin
- 1 teaspoon of oregano
- 1 teaspoon of smoked paprika
- pinch of cayenne
- salt and black pepper
- 2 teaspoons of brown sugar (or can use brown granulated sweetener)
- 2 tablespoons of chopped fresh coriander
- 2 tablespoons of chopped fresh parsley
- handful of fresh coriander chopped
- 1 cup (240g) of passata)
- 4 tablespoons of tomato paste
- 4 cups (960ml) of chicken or vegetable stock
- 1 cup (160g) of canned sweet corn
- 18oz (510g) can of black beans, drained and rinsed
- squeeze of lime juice
- additional fresh coriander to serve
- low calorie spray oil
Instructions
- Spray a large saucepan with low-calorie spray and place it over medium-high heat.
- Add the onion, garlic, carrots, and red pepper, frying until softened.
- Stir in the jalapeño, oregano, parsley, coriander, cumin, and paprika, ensuring the vegetables are well coated in the spices.
- Add the tomato paste, passata, brown sugar, black beans, and stock. Bring the mixture to a boil, then reduce the heat, cover, and simmer for 20 minutes until veg is tender.
- Remove about half of the soup and blend until smooth, then return it to the pot.
- Stir in the sweetcorn and simmer for another 20 minutes until soup is consistency you like. If it becomes too thick after blending you can add in a little more stock.
- Finish with a squeeze of fresh lime juice and season with salt and black pepper to taste.
- Serve topped with fresh coriander and your choice of sides or toppings (see notes).
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Vegetarian Friendly/Vegan Friendly - use vegetable stock
- Gluten Free Friendly - use gluten free stock
- Dairy Free Friendly - omit dairy toppings
- ❄️ Freezer Friendly
- Topping suggestions: soured cream, avocado, guacamole, cheddar, coriander, spring onions, tortilla chipa
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Nutrition Information
Yield
4Serving Size
1 SERVINGAmount Per Serving Calories 182Total Fat 2gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 2gCholesterol 19mgSodium 626mgCarbohydrates 37gFiber 4gSugar 12gProtein 8g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
Lisa says
Hello. I am so excited about this site, I am like a kid in a sweet shop. I want to do this black bean soup bit have been unsuccessful in finding tons of black beans anywhere (in the UK) would Kidney Beans taste similar? Or should I give up on that particular recipe, there's so many to choose from, so it won't matter too much. I am currently following tour weekly meal plans. Love this site!
Shevy (Slimming Eats) says
So happy you found my site and I really hope you enjoy my recipes. I think Kidney Beans would work fine, I didn't realise black beans were hard to source in the UK. But I just took a quick look on amazon and there are many on there you can order, if you want to get some. Also check out mysupermarket.co.uk
Steph Thielen says
Love this blog! I wouldn't have bothered renewing my SW subscription if I had seen this first as I don't find SW as easy to use as it once was.
A Really tasty soup!