About This Healthy Recipe
A smoky black bean tomato soup with peppers, corn, avocado, and Greek yogurt for a quick fiber-rich dinner with plant protein and creamy toppings.
The ingredients are widely available in U.S. supermarkets and are shown with household measures and gram weights. That makes the recipe practical for everyday cooking while keeping the estimated nutrition transparent.
This page provides general food and fitness education, not individualized medical or diet treatment.
Why Readers May Like It
- 1Black beans provide fiber and plant protein.
- 2Tomatoes and peppers add vegetables and potassium-rich foods.
- 3Greek yogurt adds protein and creaminess without heavy cream.
Recipe Summary and Estimated Nutrition
Values are calculated from the listed ingredient weights and divided by 4 servings. Product labels, produce size, cooking loss, drained weight, and substitutions can change the result.
4 servings
USDA-aligned generic food estimates divided by the listed yield.
Estimated energy per serving
Calculated from listed ingredients
Includes fiber and sugars
Includes unsaturated and saturated fat
Ingredient-by-Ingredient Nutrition Breakdown
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Black beans | 3 cups drained | 510.0 g | 673 kcal | 45.4 g | 120.9 g | 2.5 g |
| Crushed tomatoes | 3 cups | 720.0 g | 230 kcal | 11.5 g | 52.6 g | 2.2 g |
| Bell pepper, diced | 1 large | 180.0 g | 56 kcal | 1.8 g | 10.8 g | 0.5 g |
| Onion, diced | 1 medium | 160.0 g | 64 kcal | 1.8 g | 14.9 g | 0.2 g |
| Corn kernels | 1 cup | 165.0 g | 142 kcal | 5.4 g | 30.9 g | 2.3 g |
| Avocado | 1 medium | 150.0 g | 240 kcal | 3.0 g | 12.8 g | 22.1 g |
| Plain nonfat Greek yogurt | 1 cup | 245.0 g | 145 kcal | 25.2 g | 8.8 g | 1.0 g |
| Garlic, minced | 3 cloves | 9.0 g | 13 kcal | 0.6 g | 3.0 g | 0.0 g |
| Calculated full-recipe total | 4 servings | 2139.0 g | 1563 kcal | 94.7 g | 254.5 g | 30.8 g |
| Calculated full-recipe total | 4 servings | 1450 g | 1900 kcal | 92.0 g | 256.0 g | 64.0 g |
How This Nutrition Estimate Was Prepared
- Each ingredient has an explicit gram weight.
- Generic food-composition estimates are aligned with USDA FoodData Central.
- Full-recipe values are divided by the listed yield before display rounding.
- Optional ingredients are excluded unless measured in the base recipe.
Accuracy note: These numbers are credible estimates, not laboratory analysis. Use exact package labels when precision is important.
Ingredients
Main ingredients
Vegetables and base
Toppings
Seasoning and finish
Professional Step-by-Step Preparation
Equipment
Cutting board, chef knife, measuring tools, mixing bowls, and the cookware described in the directions.
Before You Start
Wash produce, keep raw animal proteins separate from ready-to-eat foods, and use a food thermometer where appropriate.
Cook the vegetables
Cook onion and bell pepper in a large pot with a splash of broth until softened.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Add garlic and tomatoes
Stir in garlic and crushed tomatoes and simmer 5 minutes.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Add beans and corn
Add black beans, corn, smoked paprika, cumin, and enough water or broth for the desired consistency.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Simmer
Cook 10 to 12 minutes, then lightly mash some beans to thicken the soup.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Serve
Divide into bowls and top with avocado and Greek yogurt.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Potential Benefits and Things to Consider
Potential Benefits
- Black beans provide fiber and plant protein.
- Tomatoes and peppers add vegetables and potassium-rich foods.
- Greek yogurt adds protein and creaminess without heavy cream.
Things to Consider
- Canned beans and tomatoes can be high in sodium unless low-sodium versions are chosen.
- Avocado increases calories but also contributes unsaturated fat.
- Contains milk from Greek yogurt.
Who May Enjoy This Recipe?
It May Work Well For
- Gym-goers and active adults looking for balanced, practical meals.
- Health-conscious readers who value vegetables, whole foods, and transparent nutrition estimates.
- Busy U.S. households that want familiar supermarket ingredients.
Best Times to Eat It
- Quick lunch or family dinner
- Meal prep when stored safely
- Before or after training according to individual preference and needs
How to Adjust It for Different Goals
For More Protein
Increase the main protein-rich ingredient by about 25% and recalculate the nutrition estimate.
For Lower Calories
Keep the vegetable portions generous and reduce calorie-dense cheese, oil, nuts, seeds, or spreads where appropriate.
For More Carbohydrate
Add a measured serving of whole grains, potatoes, fruit, or whole-grain bread around training needs.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use pinto beans instead of black beans.
- Use frozen fire-roasted corn for extra flavor.
- Use dairy-free yogurt if needed.
Allergen Information
Contains milk from Greek yogurt.
Always check packaged ingredient labels because formulations and cross-contact statements can change.
Storage and Meal Preparation
Refrigerate soup without toppings for up to 4 days. Freeze the soup for up to 2 months; add avocado and yogurt after reheating.
Cool cooked food promptly, refrigerate within 2 hours, and reheat leftovers until steaming hot where appropriate.
Frequently Asked Questions
Refrigerate soup without toppings for up to 4 days. Freeze the soup for up to 2 months; add avocado and yogurt after reheating.
Increase the main protein portion slightly or add a measured serving of Greek yogurt, cottage cheese, eggs, beans, poultry, seafood, tofu, or another protein-rich ingredient that fits the recipe.
Use pinto beans instead of black beans.
Each listed ingredient is assigned a generic USDA-aligned food-composition estimate by gram weight. Ingredient values are totaled for the full recipe and divided by the stated yield.
It is a general healthy-meal idea. Individual nutrition needs differ, especially with allergies, medical conditions, pregnancy, or prescribed diets.
No. This page is educational and does not diagnose, treat, or provide individualized nutrition advice.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, or provide individualized diet advice. People with allergies, medical conditions, pregnancy, or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
Read our Nutrition Calculation Methodology for details on weights, estimates, rounding, and limitations.
