Black Bean Soup with Chicken
Hearty black bean soup with shredded chicken breast, vegetables, cumin and lime, made creamy by blending part of it. About 23 g of carbohydrate, 8 g of fiber and 23 g of protein per bowl.
One serving
One serving is about 1½ cups. Prep 15 min · Cook 35 min.
Steps
Heat the olive oil in a large pot over medium heat and cook the onion, carrots, celery and red bell pepper until soft, about 6 minutes.
Stir in the garlic, cumin, chili powder and oregano and cook 1 minute.
Add the black beans, chicken broth and whole chicken breast. Bring to a boil, then cover and simmer until a thermometer in the chicken reads 165°F (74°C), about 20 minutes.
Move the chicken to a cutting board and shred it with two forks.
Blend about 2 cups of the soup in a food processor until smooth and stir it back in to thicken. Add the chicken, lime juice and salt and simmer 2 minutes.
AI-generated illustrative image. Serve each bowl with a spoonful of Greek yogurt and chopped cilantro.
On the plate
A complete meal in a bowl, with protein, vegetables and a measured amount of carbohydrate: about 23 g per serving.
Nutrition
| Nutrient | Per serving (1/6 of recipe) |
|---|---|
| Calories (kcal) | 220 |
| Total carbohydrate | 23 g |
| Dietary fiber | 8 g |
| Total sugars | 4 g |
| Protein | 23 g |
| Total fat | 5 g |
| Saturated fat | <1 g |
| Sodium | 540 mg |
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| olive oil Olive oil | 14 g | 0.0 g | “Oil, olive, salad or cooking”, USDA SR Legacy, FDC ID 171413 |
| onion Onion, raw | 150 g | 14.0 g | “Onions, raw”, USDA SR Legacy, FDC ID 170000 |
| carrots Carrots, raw | 120 g | 11.5 g | “Carrots, raw”, USDA SR Legacy, FDC ID 170393 |
| celery Celery, raw | 100 g | 3.0 g | “Celery, raw”, USDA SR Legacy, FDC ID 169988 |
| red bell pepper Bell pepper, red, raw | 120 g | 7.2 g | “Peppers, sweet, red, raw”, USDA SR Legacy, FDC ID 170108 |
| garlic Garlic, raw | 12 g | 4.0 g | “Garlic, raw”, USDA SR Legacy, FDC ID 169230 |
| cumin Cumin | 4 g | 1.8 g | “Spices, cumin seed”, USDA SR Legacy, FDC ID 170923 |
| chili powder Chili powder | 4 g | 2.0 g | “Spices, chili powder”, USDA SR Legacy, FDC ID 171319 |
| oregano Oregano, dried | 1 g | <1 g | “Spices, oregano, dried”, USDA SR Legacy, FDC ID 171328 |
| black beans Black beans, canned, low sodium | 500 g | 83.0 g | “Beans, black, mature seeds, canned, low sodium”, USDA SR Legacy, FDC ID 175238 |
| chicken broth Chicken broth, reduced sodium | 720 g | 2.7 g | “Soup, chicken broth, less/reduced sodium, ready to serve”, USDA SR Legacy, FDC ID 172888 |
| chicken breast Chicken breast, skinless, raw | 340 g | 0.0 g | “Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw”, USDA SR Legacy, FDC ID 171077 |
| lime juice Lime juice | 30 g | 2.5 g | “Lime juice, raw”, USDA SR Legacy, FDC ID 168156 |
| salt Salt | 1 g | 0.0 g | “Salt, table”, USDA SR Legacy, FDC ID 173468 |
| Greek yogurt Greek yogurt, plain, nonfat | 120 g | 4.3 g | “Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)”, USDA SR Legacy, FDC ID 170894 |
| cilantro Cilantro, fresh | 8 g | <1 g | “Coriander (cilantro) leaves, raw”, USDA SR Legacy, FDC ID 169997 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: cumin (); chili powder (); oregano (); salt ().
Calculation engine v1.3.0.
Swaps and variations
- Vegetarian
- Skip the chicken, use vegetable broth and add a third can of beans; the protein goes down, so pair it with eggs or Greek yogurt.
Storage
Refrigerate within 2 hours, up to 4 days, or freeze up to 3 months; reheat to 165°F (74°C).
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/black-bean-soup-with-chicken. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about black bean soup with chicken.
How do you thicken black bean soup?
Blend part of it and stir it back in; no flour or cream needed.
How many carbohydrates are in black bean soup?
About 23 g per bowl, with 8 g of fiber and 23 g of protein.
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