If you're looking for a low calorie soup option that's also good for you, black bean soup makes an excellent choice. With just 47 calories per 100 grams (with equal volume water, canned), it can be a satisfying meal without packing on the pounds.

But that's not all - black bean soup is also a good source of fiber and protein. One cup of cooked black beans contains over 15 grams of protein and 15 grams of fiber, both of which are essential for maintaining a healthy diet. Additionally, black beans are packed with vitamins and minerals like iron, magnesium, and folate, making them a nutritious choice for any meal.

In this article, we'll explore some practical tips and strategies for incorporating black bean soup into your diet and making the most of its health benefits.

Low Calorie Option for Soups

By using equal volume water and canned black beans, you can create a soup that's only 47 calories per 100 grams. This makes it an ideal meal for those watching their weight or trying to eat healthier overall. Additionally, black bean soup is naturally flavorful and filling, thanks to the fiber and protein that's present in every cup. You won't have to worry about feeling hungry or unsatisfied after enjoying a bowl of black bean soup. To keep the calorie count low, look for low-sodium canned black beans and try to avoid adding too much salt or other high-calorie toppings to your soup.

Good Source of Fiber and Protein

As mentioned earlier, one cup of cooked black beans contains more than 15 grams of protein and 15 grams of fiber. This makes it an ideal meal for vegetarians and vegans, who may struggle to get enough protein in their diet. Additionally, both protein and fiber are key components of a healthy diet. They can help you feel full for longer, support healthy digestion, and even help regulate blood sugar levels. To add even more fiber to your black bean soup, consider adding in some chopped vegetables like bell peppers or onions. This will also help boost the nutrient content of your meal.

Convenient and Easy to Prepare

Thanks to canned black beans, you don't need to spend hours soaking and cooking dried beans to enjoy a delicious bowl of soup. Simply heat up the beans in equal volume water on the stove or in the microwave, and you'll have a hearty soup option in no time. Black bean soup can also be customized to your liking by adding in additional seasonings or toppings. Consider adding in some garlic or cumin for an extra flavor boost, or topping with cilantro and a squeeze of lime for a bright, fresh finish. Overall, black bean soup is a great option for those who want a quick, easy, and nutritious meal that can be prepared in minutes.

Great for Vegetarian and Vegan Diets

As mentioned earlier, black beans are a great source of protein and fiber, both of which can be harder to come by on a vegetarian or vegan diet. Black bean soup can help you reach your daily protein and fiber goals without relying on meat, dairy, or other animal products. Additionally, black bean soup can be a tasty and filling option for those who are looking to reduce their meat consumption but still want to enjoy hearty, satisfying meals. If you're following a vegetarian or vegan diet, be sure to use vegetable broth or water instead of chicken broth when making your black bean soup.

Contains Essential Vitamins and Minerals

Some of the key vitamins and minerals found in black beans include iron, magnesium, folate, and potassium. These nutrients play important roles in maintaining healthy blood pressure, supporting healthy bones, and even boosting brain function. By incorporating black bean soup into your diet, you can help ensure that you're getting a variety of essential nutrients that your body needs to function at its best. To boost the nutrient content of your soup even further, consider adding in some chopped spinach or kale. These leafy greens are also packed with important vitamins and minerals, and they can add a tasty and healthy twist to your black bean soup.

Ideal for Weight Management Plans

Thanks to its low calorie count and high fiber and protein content, black bean soup can help you feel full for longer without packing on the pounds. This makes it an ideal meal for those who want to stick to a weight management plan or simply eat healthier overall. To make your black bean soup even more weight-friendly, be sure to watch your portion sizes and avoid adding high-calorie toppings like cheese or sour cream. Overall, black bean soup can be a helpful tool for those who are looking to lose weight or maintain a healthy weight.

Suitable for Diabetics

Because black beans are a low glycemic index food, they don't cause a rapid spike in blood sugar levels like some other carbohydrates can. This makes them a good choice for those who need to watch their blood sugar levels, such as those with diabetes. Additionally, black beans are a good source of fiber and protein, both of which can help regulate blood sugar levels and promote overall health. To make your black bean soup even more diabetes-friendly, try to avoid adding high-glycemic index toppings like croutons or bread. Instead, consider topping with some sliced avocado or a dollop of plain Greek yogurt.

Delicious Addition to Recipes

In addition to being enjoyed as a standalone meal, black bean soup can be used in a wide range of recipes, from dips and spreads to salads and even tacos. Consider using black bean soup as a flavorful and healthy base for your next dip or spread. Or, try mixing it into your favorite salad for a protein-packed lunch option. You can even use black bean soup as a topping for tacos or burritos, for a healthy twist on a classic Mexican dish. Overall, black bean soup is a versatile and tasty ingredient that can help elevate many of your favorite recipes.

Compact and Portable for On-the-Go Meals

Thanks to its compact size and easy preparation, black bean soup can be a great option for those who are looking for a meal that they can take with them on the go. Simply heat up your soup and pour it into a thermos or other portable container, and you'll have a satisfying meal that you can enjoy anywhere. To make your black bean soup even more portable, consider adding some veggies or other toppings directly to your thermos or container. Overall, black bean soup can be a convenient and nutritious option for those who need to take their meals with them on the go.

Affordable Pantry Staple

Canned black beans are an affordable and easy-to-find ingredient that can be used in a variety of recipes. And because they're shelf-stable, you can always keep a can on hand for those days when you need a quick and easy meal. Additionally, black bean soup can be customized to your liking with different seasonings and toppings, making it a versatile and cost-effective meal option. Overall, black bean soup is a pantry staple that's both affordable and versatile.