April 8, 2021/Diet, Food & Fitness/Recipes

Recipe: Quick and Hearty Black Bean Soup

Name: Recipe: Quick and Hearty Black Bean Soup
Cook time: 20 min
Yield: 4
Ingredients: 3 tablespoons garlic, minced; 1 onion, chopped; 4 carrots, diced; 4 stalks celery, diced; 1 red pepper, seeded and chopped; 1 15-ounce can low-sodium black beans, drained and rinsed; 1 tablespoon paprika; 1 teaspoon turmeric; ½ teaspoon black pepper; 32 ounces unsalted vegetable broth; 2 cups water

Soups like this make week-day lunches easy

Top off this delicious soup with plain Greek yogurt, or serve it with a lime wedge, or whole-grain tortilla chips or crackers. It’s perfect with a side salad. Beans are a great vegetarian protein source and are high in fiber and a good source of iron, folic acid and potassium, too.

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Ingredients

3 tablespoons garlic, minced
1 onion, chopped
4 carrots, diced
4 stalks celery, diced
1 red pepper, seeded and chopped
1 15-ounce can low-sodium black beans, drained and rinsed
1 tablespoon paprika
1 teaspoon turmeric
½ teaspoon black pepper
32 ounces unsalted vegetable broth
2 cups water

Directions

Combine all ingredients in a large soup pot with a lid. Heat over medium heat until boiling, then cover and reduce heat to medium low. Cook for 20 to 30 minutes, or until carrots and celery are tender.
When cooked, scoop 2 cups of soup into a blender. Blend until smooth. Pour into soup pan, and stir into remaining soup. Option: Use immersion blender in soup pot for short time to partially blend soup.

Nutrition information

Makes 4 servings

Per serving:

Calories: 204
Total fat: 2g
Saturated fat: <1g
Trans fat: 0g
Cholesterol: 0mg
Sodium: 462mg
Total carbohydrate: 37g
Fiber: 11g
Sugars: 9g (0 added sugars)
Protein: 7g