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High Protein Lunch: Black Bean Soup with Greek Yogurt Recipe

Name: High Protein Lunch: Black Bean Soup with Greek Yogurt Recipe
Total time: 45 min
Yield: 350 g
Ingredients: canned black beans (drained and rinsed) 3 cups; yellow onion (chopped) 1 cup; carrot (chopped) 1 cup; celery (chopped) 0.5 cup; red bell pepper (diced) 0.5 cup; garlic (minced) 3 cloves; low sodium vegetable broth 4 cups; plain Greek yogurt (for topping) 1 cup; olive oil 1 tbsp; ground cumin 1.5 tsp; chili powder 1 tsp; smoked paprika 0.5 tsp; salt 0.75 tsp; black pepper 0.5 tsp; lime juice 2 tbsp

A dollop of Greek yogurt on black bean soup adds creaminess and a protein boost. This fiber-rich lunch is cheap to make and freezes beautifully in batches.

Cook 45 min Difficulty NORMAL 330 kcal

#Vegetarian #Mediterranean #High Protein #Diabetic Friendly

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Ingredients

Main ingredients

canned black beans (drained and rinsed) 3 cups
yellow onion (chopped) 1 cup
carrot (chopped) 1 cup
celery (chopped) 0.5 cup
red bell pepper (diced) 0.5 cup
garlic (minced) 3 cloves
low sodium vegetable broth 4 cups
plain Greek yogurt (for topping) 1 cup

Seasonings/Sauce

olive oil 1 tbsp
ground cumin 1.5 tsp
chili powder 1 tsp
smoked paprika 0.5 tsp
salt 0.75 tsp
black pepper 0.5 tsp
lime juice 2 tbsp

Nutrition summary

Carbohydrates 47 g 57%

Protein 20 g 24%

Fat 7 g 19%

Serving size 350g

Cooking steps

1

Heat the olive oil in a large soup pot over medium heat. Add the chopped onion, carrot, celery, and red bell pepper; cook for about 7 minutes, stirring occasionally, until the vegetables are softened and onions are translucent.
2

Add the minced garlic, ground cumin, chili powder, and smoked paprika. Stir and cook for 1 minute more, letting the spices bloom while being careful not to burn the garlic.
3

Pour in the vegetable broth and add the drained black beans. Increase heat to bring to a simmer, then reduce to low, cover, and cook for 20 minutes, stirring occasionally to prevent sticking.
4

Uncover and use an immersion blender to puree part of the soup in the pot (or transfer 2 cups to a blender and pulse), leaving some beans and vegetables whole for a rustic texture.
5

Stir in salt, black pepper, and lime juice. Adjust seasoning to taste. Serve hot, garnished with a generous dollop of Greek yogurt in each bowl.

Personalized Q&A

Q. What's the key ingredient in this recipe?

Black beans are the star ingredient of this soup, providing a nutritious base with earthy flavor and substantial fiber. They form the core flavor and hearty texture that define the dish, while also being the primary source of protein and complex carbohydrates.

Q. Which ingredient adds the protein boost and creamy finish?

Plain Greek yogurt is added as a topping to each bowl. It brings a notable protein boost and a silky creaminess, balancing the savory, smoky flavors of the soup with its cool, tangy richness.

Q. How can I avoid overcooking or undercooking the vegetables?

Sauté the onion, carrot, celery, and bell pepper over medium heat just until soft and translucent, about 7 minutes. Avoid high heat, which may brown or scorch the vegetables, and make sure not to cut the sauté short to ensure all flavors fully develop.

Q. What are the nutrition facts per serving?

Each 350g serving contains approximately 330 kcal, with 20g protein (24% of calories), 47g carbohydrates (57%), and 7g fat (19%). This makes the soup both high in protein and fiber, fitting well with nutrient-conscious lunch goals.

Q. How is the soup’s texture best achieved?

After simmering, partially blending the soup creates a creamy yet rustic texture—some beans and vegetables remain whole, providing body, while a portion is pureed for thickness. Use an immersion blender directly in the pot or pulse a portion in a countertop blender, then return it to the soup.

High Protein Lunch: Black Bean Soup with Greek Yogurt Recipe

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