Smoky Low-Sodium Black Bean Soup
Smoke, spice and lime create the illusion of a heavily salted soup. This one freezes beautifully.
Sodium note
Rinsing canned beans can remove a meaningful share of their sodium; no-salt-added beans remove nearly all of it. Estimates vary by brand.
Ingredients
- 2 tablespoons olive oil
- 1 onion, diced
- 1 red bell pepper, diced
- 4 garlic cloves, minced
- 1 tablespoon ground cumin
- 2 teaspoons smoked paprika
- 1 teaspoon dried oregano
- 1 chipotle chile in adobo, minced (optional, check label)
- 3 (15 oz) cans no-salt-added black beans, drained and rinsed
- 5 cups no-salt vegetable stock
- Juice of 2 limes
- Cilantro, diced avocado and sliced radish, to serve
Method
- 1
Cook the onion and bell pepper in the oil over medium heat for 8 minutes, until soft and beginning to color.
- 2
Add the garlic, cumin, paprika and oregano and toast for 1 minute until intensely fragrant. Blooming spices in fat is essential here.
- 3
Add the chipotle, beans and stock. Simmer for 20 minutes.
- 4
Blend about a third of the soup and stir it back in for body, or mash it against the side of the pot.
- 5
Finish with lime juice off the heat, then top each bowl with cilantro, avocado and radish.
Nutrition (estimated, per serving)
- Calories
- 255
- Protein
- 13 g
- Carbs
- 38 g
- Fat
- 6 g
- Sodium
- 65 mg per serving with no-salt-added beans
Nutrition and sodium information is an estimate only and will vary based on ingredients, brands, serving sizes and preparation methods. Always check the labels on the products you buy.
Substitutions
- Pinto or kidney beans work in place of black beans.
- Chipotle powder can replace smoked paprika for more heat and smoke.
- Lime juice can be swapped for a splash of cider vinegar.
Tips
- Cooking dried beans from scratch gives you total sodium control and better texture.
- The lime is not optional; acid is what makes a no-salt-added soup taste finished.
New to cooking without salt? Start with our beginner guide and 25 ways to add flavor without salt.
