Veggie Black Bean Soup

Diabetes Appropriate
Dairy-free
Egg-free
Nut-free
Soy-free
Wheat-Free / Gluten-Free
High-Fiber
Kosher
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sugar
Vegetarian / Meatless
Vegan
Weight Management
Dish type
Dinner
Serves
4
Ready in
25 minutes

Ingredients

  • 1/2 small onion, chopped
  • 1/2 cup chopped carrots
  • 1/2 cup chopped celery
  • 1 garlic clove, minced
  • 1/8 tsp. freshly ground pepper
  • 2 cups vegetable broth
  • 2 cups fresh baby spinach
  • 1 can crushed tomatoes
  • 1/3 cup chickpeas, rinsed and drained
  • 1/3 cup low-sodium black beans, rinsed and drained
  • 1 tbsp. chopped fresh thyme (optional)

Directions

Prep Time
10 minutes
Cook Time
15 minutes
Ready in
25 minutes
  1. Coat a large Dutch oven with nonstick cooking spray; place over medium heat. Add onion, carrots, celery, garlic and pepper; cook 5 to 7 minutes or until vegetables are tender.
  2. Add broth, spinach, tomatoes, chickpeas and black beans; bring to boiling. Reduce heat; simmer, covered, 10 minutes. Ladle into soup bowls, top with fresh thyme, if desired, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 99, Calories Fat 2, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 480mg, Carbohydrate 19g, Protein 4g
Serving Size1
Calories99
Calories Fat2
Calories (fat) extra3
Total Fat0g
Total Fat (extra)1
Saturated Fat0g
Saturated Fat (extra)1
Cholesterol0mg
Sodium480mg
Sodium (extra)20
Potassium150mg
Carbohydrate19g
Carbohydrate (extra)6
Fiber4g
Fiber (extra)17
Sugars6g
Protein4g
Vitamin A3803IU
Vitamin A (extra)76
Vitamin C9mg
Vitamin C (extra)16
Iron1mg
Iron (extra)10