Prep this healthy soup in the morning and it will be hot and hearty by dinner time. This recipe is a great vegetarian source of fiber and protein!
| Servings per recipe | 6 |
| Serving size | 1 cup |
| WIC Food Count | 8 |
| Calories | 310 |
| Protein | 17.7g |
| Carbohydrate | 60.2g |
| Fat | 1.3g |
| Sodium | 102mg |
| Fiber | 21.6g |
| Calcium | 174mg |
| Iron | 7.8mg |
How to Make
Ingredients
16 oz. dry black beans (1 lb. bag)
1 yellow onion, diced
7 cloves garlic, chopped
1 poblano pepper, diced
¾ cup celery, diced
1 ½ cups fresh tomatoes, diced or 1 (14.5 oz.) can diced tomatoes
2 tablespoons chili powder
32 oz. low-sodium vegetable broth (4 cups)
2 cups of water
2 jalapeños without seeds, diced (optional)
Juice of 1 lime
Salt to taste
WIC Tip: Blend only half of the soup for a chunkier version of this dish.
Preparation
- Rinse beans in running water and remove any debris.
- Soak beans overnight, then rinse again.
- Combine and mix all ingredients in a slow cooker or large pot.
- f you are using a slow cooker, set to low and cook for 6-9 hours until beans are tender. If you are cooking on the stove, cook on a low-boil for about 2 hours.
- Transfer to a blender and blend on medium speed until combined. Blend in batches if needed, and be careful not to overfill the blender.
- Pour into serving bowls. Top with optional garnishes like cheese, avocado, jalapeños, cilantro and sour cream.
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