Fridge Friend Recipes
Creamy Spiced Black Bean Soup recipe
A smooth, warming black bean soup finished with a little evaporated milk for richness. The jalapeños and garlic give it a lively kick, while the ranch dressing adds a cool, savoury swirl.
25 min · Easy · Tex-Mex Jump to method
Ingredients
- 400g Black Beans
- 150ml Evaporated Milk
- 2 cloves Garlic
- 30g Jar of jalapeños
- 2 tbsp Ranch dressing
- 500ml Water
- to taste Salt
- to taste Black pepper
| Nutrition | Per serving |
|---|---|
| Calories | 157 kcal |
| Protein | 8.8 g |
| Carbohydrates | 17.9 g |
| Fat | 4.9 g |
| Saturated fat | 2 g |
| Fibre | 6.4 g |
| Sugar | 2.6 g |
| Sodium | 240 mg |
Why this works
A moderately filling soup with good fibre and plant protein, but sodium and saturated fat can rise depending on the ranch dressing and added salt.
Black beans. Provide fibre, folate, magnesium and potassium, supporting gut health and steady energy release.
Garlic and jalapeños. Add flavour with minimal calories; garlic contributes small amounts of beneficial plant compounds, while jalapeños may add capsaicin.
Sodium caution. Ranch dressing and added salt can make this soup relatively high in sodium if used generously.
Method
- Drain and rinse the black beans, reserving a little of the liquid if you want a looser soup.
- Place the black beans, garlic and a few sliced jalapeños into a saucepan with enough water to cover by 2 cm. Bring to the boil, then simmer for 12 minutes.
- Blend until smooth, then stir in the evaporated milk and warm gently without boiling.
- Season with salt and black pepper if desired, then ladle into bowls and finish with a drizzle of ranch dressing and a few extra jalapeño slices.
Other Black Recipes
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