By Grocery List Plus Editorial Staff | Published on June 1, 2026
Serves 4
255 cal · 20 min
Healthy Black Bean Soup
Recipe GLPRb62b7e29ba5e49
A nourishing black bean soup with a smooth, velvety texture balanced with fresh salsa and warm spices. Low in sodium and topped with a dollop of creamy sour cream and bright cilantro, this hearty soup makes a satisfying meal packed with protein and fiber.
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Ingredients
2 cans (15.5 ounces each) low-sodium black beans, drained and rinsed
2 cups low-sodium chicken broth
1 cup fresh salsa
1 teaspoon ground cumin
4 tablespoons low-fat sour cream
2 tablespoons fresh cilantro, chopped
Directions
Wash your hands thoroughly with soap and warm water before beginning.
Drain and rinse one can of black beans, then place them in a blender along with the chicken broth, fresh salsa, and ground cumin. Blend until smooth.
Pour the puréed mixture into a medium saucepan. Add the remaining can of drained and rinsed black beans. Stir gently to combine and heat over medium heat for 8-10 minutes, stirring occasionally, until the soup is heated through.
Carefully ladle the hot soup into 4 serving bowls.
Top each bowl with 1 tablespoon of low-fat sour cream and garnish with the fresh chopped cilantro. Serve immediately.
Comments
Every ingredient is readily available at any Charlotte grocer—canned black beans and broth are pantry staples, salsa and sour cream sit in every Food Lion and Harris Teeter, and cilantro and cumin are standard produce and spice aisle finds. The cost per serving runs roughly $1.50 to $2.00, driven almost entirely by canned beans and broth, which are often on promotion. The stated 20 minutes is honest only if you're using canned beans; the soup reheats beautifully and actually improves overnight as flavors meld, making it excellent for weeknight families with leftovers. The one drawback is that cilantro is a delicate herb that wilts quickly, so this is best served the day it's made or kept separate and added at the table, which slightly reduces its convenience for meal prep.
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