Low carb black bean soup
Soup Beautiful Soup
Low carb black bean soup is the first part of our January series, “Soup Beautiful Soup”. Think hot and spicy, with tasty veggie add-ons like onion, cilantro, and avocado. I can almost hear the Mariachis singing! I was recently asked by my Aunt Lynn to explain the whole pressure cooker and cooking black beans from scratch thing. If those issues are also on your mind, check out last week’s post, How to Use a pressure cooker.
Low carb, diabetic, low sugar
Low glycemic black bean soup is a great food choice for diabetics, vegans, and anyone who needs more energy. Like me for example! Black beans are rich in fiber, anthocyanins, and bioavailable zinc. One eight ounce serving of black beans has 15 grams of fiber as well as 15 grams of protein. For more specific nutritional information about black beans, check out this detailed post from whf.
This soup can be used as a stand alone meal, or to add more high quality protein to chilis, tacos, or stews. For a tasty, low glycemic meal, pair with easy kale cabbage slaw, and tasty coconut yogurt sundae for dessert.
PrintLow Carb Black Bean Soup
This diabetic friendly black bean soup bean makes a nutritious lunch or dinner. If I am eating carbohydrates I enjoy pairing it with quinoi or freekah. For those on a paleo or low carb diet, adding raw veggies and avocado to your soup makes a filling, energy packed meal.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 16 oz
- Category: Soup
- Method: Soup
- Cuisine: Mexican
Ingredients
For the beans
8 oz black beans soaked over night
32 oz filtered water (for cooking beans)
16 oz filtered water (for creating soup)
1/2 onion chopped
1/2 cup chopped cilantro
2 clove garlic chopped
salt to taste
1 crushed red chilli
1 tbl smoked paprika
extras
avocado
1/2 chopped raw onion
1 chopped tomato
1/3 cup chopped cabbage
1 lime squeezed
Instructions
Cook beans and 32 oz water in cooker on high pressure for twenty minutes. Turn off and check beans for softness. For regular stove top cook on medium 1 hour or until soft. Salt to taste.
Sautee beans with oil, add half the onions, paprika, garlic, and chilli pepper. When onions are translucent, add 16 oz water, and boil for 5 more minutes. Next, turn off heat and add cilantro, raw onion, lime, cabbage and raw tomato. Cover for 5 minutes. Serve with cut avocado and your favourite hot sauce.
Notes
Using a cast iron pan is an easy way to add more iron to your diet. You can also increase nutrients by adding raw veggies once your soup has stopped boiling, as if foods are kept under boiling they are processed by the body as a raw food. I personally like my soup to be very flavourful, so will add more raw garlic, mustard, apple cider vinegar and chillies to give it a nice barbecue flavour, try playing around and see what you can create.
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Below is the nutritional information for this recipe made with a whole avocado, which will add approximately 400 calories to your meal.
I still haven’t researched the low carb rules ….. nor the keto rules …… geesh, I must get my act together! 😉 This soups sounds marvellous and the addition of the smoked paprika is a fabulous idea! I have all the ingredients so there’s no excuse not to try it!
★★★★★