Soup in Air Fryer
Can you cook soup in air fryer? You sure can! Try this air fryer soup recipe, and you’ll be amazed at everything you can air fry!
Ingredients
For the soup:
- 2 cans black beans, drained (15 ounces/425 grams per can; choose low-sodium or no salt added)
- 16 ounces salsa (454 grams)
- ¾ cup vegetable broth (low-sodium or homemade veggie broth)
- ½ teaspoon cumin
- ½ teaspoon dried oregano
- ⅛ teaspoon black pepper
- ⅛ teaspoon salt (optional)
- cooking oil spray (non-aerosol)
For the soup topping:
- ½ cup pumpkin (from a can)
- ¼ cup heavy cream
- ⅛ teaspoon cinnamon
- ⅛ teaspoon dried ginger
- ⅛ teaspoon onion powder
- ⅛ teaspoon black pepper
- ⅛ teaspoon salt
Instructions
To make soup in air fryer:
- Drain two cans of black beans and put them into a large food processor. Add the salsa, cumin, dried oregano, salt, pepper, and vegetable broth. Blend until smooth, or leave it a little chunky.
- Mist four ramekins with cooking oil spray. Divide the soup evenly between the prepared ramekins.
- Cover the ramekins tightly with foil. I like to tuck a bit of the foil’s edges under the ramekins.
- Preheat the air fryer to 375°F (190°C) for 5 minutes. Now carefully put two ramekins on the lower rack (the one in the middle of the air fryer oven). You may need to cook the soup in two batches.
- Air fry the soup for 20 minutes at 375°F (190°C). After the soup is done cooking, give it a stir. The soup around the edges of the ramekins will likely be hotter than soup in the middle.
- Be careful when removing the soup from the air fryer and serving- the ramekins are HOT! You can make the soup topping while the soup air fries.
- For canned soup: Add water if it is condensed soup. Use cooking spray on the ramekins, fill them with the soup (don't overfill!), and cover with foil. Air fry as described above, checking on the soup after 10 minutes, and every 5 minutes after that, until cooked.
To make the soup topping:
- Whisk together canned pumpkin, heavy cream, cinnamon, ginger, onion powder, salt, and pepper. Put the mixture in a sandwich-size plastic baggie. Snip a small corner of the baggie.
- Pipe a swirl of pumpkin on top of each ramekin of soup. To get the spider web effect, drag a toothpick across the pumpkin swirl four times. Enjoy!
Notes
This is a level 1 recipe (may help support fat loss). Many soups are an excellent choice for weight loss, and this air fryer soup is no exception. You’re getting the trifecta of food components that support a healthy weight: fluid volume, protein, and fiber.
The beans are rich in fiber and provide some protein, while the salsa and veggie broth add fluid volume. You can eat a fairly large, filling amount of this soup for under 300 calories. If you’re trying to maintain a calorie deficit for weight loss, consider making broth-based soups a regular player in your diet.
Notice that I said broth-based soups. Certain soups, particularly those that are cream or cheese-based, may be high in calories. Cream has 50 calories per tablespoon, so when you throw a cup in a recipe, the calories add up fast.
That said, getting some fat in the diet isn’t bad. So instead of making the soup cream-based, I added a little creamy swirl on top. You still get a bit of that rich flavor from the cream, while keeping the overall dish light.
Canned soups can be a good option when you don’t want to cook. The main disadvantage of many canned soups is that they can be extremely high in sodium. If you’re looking to cut back on sodium, look for soups that are light in sodium or with no added salt.
Nutrition information is one serving of air fryer soup with the swirled topping.
Nutrition
Calories: 299kcalCarbohydrates: 46.7gProtein: 12.7gFat: 5.3gSaturated Fat: 3.5gPotassium: 794.7mgFiber: 18.6gVitamin A: 75.8% DVVitamin C: 26.2% DVCalcium: 10.8% DVIron: 16.3% DV
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