Black Bean Soup (Low FODMAP)

Low FODMAP Black Bean Soup

Servings: 6–8
Prep Time: 10 minutes
Cook Time: 25–30 minutes
Dietary Info: Low FODMAP • Gluten-Free option • Dairy-friendly

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🧂 Ingredients

Base

• 3 cans (15 oz / 425 g each) black beans, drained and rinsed thoroughly
  (Canned black beans are low FODMAP in ½ cup servings; rinsing reduces FODMAP content.)

• 1 can (15 oz / 425 g) black beans, drained, optional for texture

• 3 slices bacon, roughly chopped

• 1 tbsp olive oil

Liquid & Flavor

• ½ cup water

• 1 bottle (12 oz / 355 mL) gluten-free beer (optional; can replace with low-FODMAP chicken or vegetable broth)

• 1 tbsp dry sherry (optional; small amount is low FODMAP)

Vegetables & Aromatics

• ½ cup green bell pepper, diced

• 2 tbsp garlic-infused olive oil (no garlic pieces — flavor only)

• ½ tsp ground cumin

• 2 tsp Tabasco sauce (or to taste)

Seasonings

• Adobo seasoning, salt, and pepper, to taste

Optional Garnish

• Lactose-free sour cream or plain yogurt

• Chopped cilantro

• Steamed white rice on the side

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👩‍🍳 Instructions

1. Cook bacon:
   In a large pot, heat olive oil over medium heat.
   Add chopped bacon and sauté for 1–2 minutes until slightly crispy.

2. Add vegetables & aromatics:
   Stir in green bell pepper and garlic-infused oil. Sauté for 2–3 minutes until softened.

3. Add liquids:
   Pour in beer (or broth) and water, bring to a gentle boil.

4. Add beans & spices:
   Add 3 cans of black beans (with some liquid if desired), cumin, and Tabasco sauce.
   Bring to a boil, then reduce heat and simmer for 10 minutes.

5. Puree soup:
   Use an immersion blender to blend soup until smooth.

6. Add texture beans:
   Stir in the remaining can of black beans for texture. Simmer 3–5 more minutes.

7. Finish:
   Stir in dry sherry, then adjust seasoning with Adobo, salt, and pepper.

8. Serve hot:
   Garnish with lactose-free sour cream or chopped cilantro, and serve with steamed rice if desired.

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✅ Low FODMAP Tips

Ingredient	Low FODMAP Adjustment
Onion	Omitted; use green scallion tops if extra onion flavor desired
Garlic	Replace with garlic-infused olive oil
Beans	Use canned, drained, and rinsed; limit to ½ cup per serving
Beer	Choose gluten-free or replace with low-FODMAP broth

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⚖️ Portion Guide

• 1 serving = ~1½ cups (350 mL)

• Keeps FODMAPs low while allowing for hearty enjoyment

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🍋 Optional Enhancements

• Garnish with crispy bacon bits

• Sprinkle lactose-free cheddar for a cheesy twist

• Add a dash of smoked paprika for extra depth