Recipe: Twisted Black Bean Soup

Feeling cold this winter? This spicy black bean soup ought to warm you up!

January 16, 2017 | HF Healthy Living Team

This black bean soup from Lisa Suriano at Veggiecation® is packed with protein, fiber, and spice. Try it today for a cozy, healthy winter meal!

 
Recipe: Twisted Black Bean Soup
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 2½ tbsp. coconut oil
  2. 1 medium onion, chopped
  3. 3–4 cloves garlic, chopped
  4. 3 cups black beans, cooked
  5. 1 cup celery, diced
  6. 1 jicama, cooked
  7. 3 cups vegetable broth
  8. 1 lime, juiced
  9. 1½ tbsp. ground cumin
  10. 1 tbsp. adobo seasoning
  11. 2 tsp. ancho chili powder (more or less, depending on how much spice you like)
  12. ¼ cup cilantro, coarsely chopped or finely chopped
  13. salt to taste
Instructions
  1. In a medium pot, add coconut oil, onions, and garlic. Simmer until onions are translucent.
  2. Add beans, celery, and jicama. Stir to combine.
  3. Add veggie broth, lime juice, cumin, adobo, chili powder. Stir to combine.
  4. Simmer on medium-low heat for 15–20 minutes.
  5. Remove from heat and let rest for at least one hour so that flavors can develop.
  6. Garnish with chopped cilantro.
Notes
  1. Serve hot and enjoy! Serves 4–5.
Healthy Living http://hfhealthyliving.org/
 

Healthy Substitutions

If you want to reduce your sodium intake or you have high blood pressure, try these tips and tricks to make this recipe even healthier:

  • Use low-sodium vegetable broth or make your own to reduce sodium by up to 25% per serving, or use water instead
  • Halve the adobo seasoning to ½ tbsp. to reduce sodium by 517 mg—22%!

Nutrition Facts

Check out the nutrition facts for this recipe below!

Nutrition Facts

Do You Know How to Read a Nutrition Label? Find out more about it here.

Lisa Suriano
About Lisa Suriano
Lisa Suriano is a certified nutritionist who holds a Master’s Degree in Nutrition and Food Science and specializes in school foodservice as the Director of Operations for J.C. Food, a premier school foodservice consulting company for independent schools. Lisa founded the evidence-based, culinary-nutrition education program Veggiecation®, which introduces thousands of children and families to the delicious world of vegetables. She is thrilled to partner with Healthfirst to help introduce practical and palate-pleasing ideas for incorporating more fresh fruits and vegetables into the lives of the community!
 
 

†Nutrition facts are estimated and based on the brand that is purchased at the supermarket. To ensure accuracy of total nutrient intake, it is recommended that you read the food labels on each product.


 

© 2016 HF Management Services, LLC.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

Sources
“Free Nutrition Label Generator,” OnlineLabels.com. Accessed December 20, 2016.
https://www.onlinelabels.com/label-generator-tools/Nutrition-Label-Generator.aspx

Healthfirst Nutrition Team

“SuperTracker,” United States Department of Agriculture. Accessed December 20, 2016.
https://www.supertracker.usda.gov

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