Black Bean Soup
Prep: 10 minutes
Cook: 20 minutes • Serves: 6
1 medium carrot, chopped
1 small jalapeño pepper, minced
1/2 small onion, finely chopped
4 garlic cloves, minced
1 tablespoon dried oregano
2 teaspoons chili powder
1-1/2 teaspoons ground cumin
3/4 teaspoon ground coriander
1/2 teaspoon salt
3 cans (15 ounces each) reduced sodium black beans, undrained
1 can (14.5 ounces) vegetable or less sodium chicken broth
2 tablespoons fresh lime juice
1/2 teaspoon crushed red pepper flakes
3/4 cup crumbled feta cheese or queso Cotija
Chopped green and/or red onions for garnish (optional)
1. In large saucepot, heat oil over medium-high heat. Add carrot, jalapeño and onion; cook 5 minutes or until vegetables are tender-crisp, stirring occasionally. Add garlic, oregano, chili powder, cumin, coriander and salt; cook 1 minute, stirring frequently.
2.Add beans with their liquid and broth; heat to a simmer. Reduce heat to medium-low; simmer 10 minutes, stirring occasionally. Stir in lime juice and crushed red pepper. Makes about 6 cups.
3.Serve soup sprinkled with cheese garnished with green and/or red onions, if desired.
Approximate nutritional values per serving (1 cup soup, 2 tablespoons cheese):
280 Calories, 6g Fat (3g Saturated), 17mg Cholesterol, 933mg Sodium,
41g Carbohydrates, 11g Fiber, 2g Sugars, 0g Added Sugars, 17g Protein
Chef Tip:
When handling a chile pepper, it’s a good idea to wear gloves when cutting the pepper and thoroughly wash your hands afterward.
The amount of heat in chile peppers can vary. If you prefer a spicier soup, leave the veins and seeds of the jalapeño intact before mincing.
Smart Swaps:
> Black beans are rich in fiber, protein and iron. Top with avocado for heart-healthy fats and extra creaminess.
