Recipe: Quick and Hearty Black Bean Soup

Soups like this make week-day lunches easy

Recipe: Quick and Hearty Black Bean Soup

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. Black beans are 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

  1. 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.
  2. 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: 

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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

Source: Skinny Liver: A Proven Program to Prevent and Reverse the New Silent Epidemic — Fatty Liver Disease by Kristin Kirkpatrick, MS, RD, with Ibrahim Hanouneh, MD (© 2017 Da Capo Lifelong Books)

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