Zesty Black Bean Soup

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  • 2 tablespoons extra-virgin olive oil
  • 1/2 pound carrots, sliced
  • 1 bay leaf
  • 1/2 teaspoon fine sea salt
  • 1 red onion, chopped
  • 3 cloves garlic, finely chopped
  • 1 tablespoon ground cumin
  • 1/2 teaspoon ground cinnamon
  • 2 (15-ounce) cans no-salt-added black beans, drained and rinsed
  • 1 cup corn kernals, fresh or frozen and thawed
  • 1 (14-ounce) can no-salt-added diced tomatoes, with their liquid
  • 1 quart low-sodium vegetable broth
  • Hot sauce to taste
  • 2 tablespoons chopped fresh cilantro, plus more for garnish


Heat oil in a large pot over medium heat. Add carrots, bay leaf and salt and cook until carrots are just tender, about 7 minutes.

Add onions and garlic and cook 5 minutes more. Add cumin, cinnamon, beans, corn, tomatoes and broth and bring to a boil.

Reduce heat and simmer for 10 minutes. Stir in hot sauce and cilantro. Ladle hot soup into bowls and garnish with more cilantro.

Nutritional Info

Per Serving:
290 calories (70 from fat)
8g total fat
1g saturated fat
570mg sodium
46g carbohydrates
14 g dietary fiber
9g sugar
12g protein

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