Bean & Salsa Blender Soup
Description
This spicy bean and salsa soup combines beans, tomato salsa, coconut milk, broth, and savory seasonings for a creamy soup made in a high-speed blender. A two-cycle blending method helps produce an ideal texture. Make with your choice of soybeans or black beans.
Yield: 6 servings of about 1 cup (245g) each or 4 servings of about 1½ cups (365g) each, totaling roughly 6 cups (1,455g)
Prep Time: 10 minutes | Cook Time: 10 minutes
Equipment Required: a blender with a soup function and a large (48-ounce | 1.5-liter) carafe.
Storage: refrigerated for up to 5 days. Can be frozen, but texture will change slightly. Reheat on low to prevent separation.
Soy-Free Version (Higher-Carb): replace the soybeans with 1½ cups (258g) cooked black beans (equal to 1 x 15oz [425g] can, drained & rinsed).
Ingredients
Instructions
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Put the broth and beans in the blender. If using canned beans, drain and rinse the beans first.
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Select the soup function on your blender and start.
I found that running the beans and broth through a soup cycle before adding other ingredients for a second soup cycle helped to reduce the chalkiness I found when making the soup on a single cycle. Please be careful when removing the lid of your carafe, especially the second time around. There will be a lot of hot steam inside eager to get out. -
When the cycle has finished, add 1 cup (259g) of the salsa and the coconut milk, nutritional yeast, oregano, and spices to the blender.
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Select the soup function on your blender and start (again).
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When the blender has stopped, mix in the soy/pea milk and remaining ½ cup (129g) of salsa by hand.
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Divide into desired number of servings — e.g. 6 x 245g (1 cup) or 4 x 365g (1½ cups) — and enjoy hot. Optionally, serve with lime wedges.Soup yield can vary quite a bit depending on lid fit and subsequent water loss while cooking. If you want to be sure of your serving sizes, I suggest weighing or measuring the final product and dividing the amount into your desired servings. Note that blended soups often reduce in size once stored, so weight is a better metric than milliliters.
Used to Make This Recipe
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Nutrition Facts
Servings 6
Serving Size about 1 Cup (245g) made with Soybeans. See notes section below for Soy-Free.
- Amount Per Serving
- Calories 185kcal
- % Daily Value *
- Total Fat 11g17%
- Total Carbohydrate 11g4%
- Dietary Fiber 5g20%
- Protein 12g24%
- Net Carbs 6g
* Total Carbs - (Fiber + Allulose + Sugar Alcohols) = Net Carbs
Notes
- Macros on jarred salsas can vary significantly. Avoid ones with added sugars, corn, and beans. I am using Tostitos hot salsa, which has only 1g net carbs per 2 tablespoons (35g). However, macros are calculated with NCCDB data, which states 1.5g net carbs per 2 tablespoons (32g). Made with hot salsa, this soup is quite spicy.
- Vegetable broths and bouillon cubes, pastes, or powders are often high in net carbs due to added sugars and starches, so check your labels. I use Edward & Sons bouillon cubes, which have almost no carbs, and water.
- Adding a little lime juice helps to round out the flavors and mask the slight bitterness that many beans have.
