Austin’s Black Bean Soup
This recipe is named after my son, who helped me create and taste test the delicious and nutritious soup! The soup incorporates two of the most common foods served in the name of luck and good fortune: greens and beans. Both of these foods also happen to be nutrition powerhouses and and I am sure this velvety soup will become a family favorite in your house.
2-3 garlic cloves, pressed or minced
1 large onion, diced
2 celery ribs, diced
2 carrots, peeled and diced
Stems from one bunch of chard, diced (roughly chop leaves for use later in this recipe)
2 TBSP veggie broth or water (in place of any oil)
3 cups of beans cooked from dry (try Black Valentines) or 2 cans of black beans (drained and rinsed)
2 cans of fire-roasted tomatoes (with jalapenos for a spicier soup)
2 bell peppers (red/yellow/orange) cut into strips and roasted under the broiler (or jarred roasted red bell peppers)
32 fl oz vegetable broth
1 cup of corn (frozen or freshly removed from cob)
1 Tbsp ground cumin
1/4 tsp chipotle chili powder
2 tsp ground coriander
Leaves from one bunch of chard, roughly chopped
Salt and pepper to taste
Saute the onion, celery, carrot, chard stems and garlic in a few tablespoons of veggie broth or water until the vegetables begin to soften and the onion is nearly translucent, then add the spices and corn. Cook for 1 to 2 minutes. Add chard leaves, broth, beans, and tomatoes and simmer for 15-20 minutes, until all vegetables are tender. Add roasted pepper right before blending the soup, using an immersion blender, or for an even more velvety texture, puree it in batches in a blender.
This recipe makes ~13 cups of soup, so be sure to freeze leftovers. After thawing completely in the refrigerator, simply stir the soup to reincorporate some of the water that will separate, and it will reheat perfectly!
Nutrition info per cup of soup: 86 kcals, 1g fat, 0mg Cholesterol, 17g carbohydrate, 5g fiber, 5g protein, 229mg sodium, 369mg potassium
Timaree Hagenburger, is a registered dietitian and certified exercise physiologist with a master’s degree in public health. She is a nutrition professor at Cosumnes River College, conducts corporate wellness work, does professional speaking engagements and has a regular segment on California Bountiful TV. For more recipes that you’ll love, be sure to purchase a copy of her innovative cookbook – The Foodie Bar™ Way: One meal. Lots of options. Everyone’s happy. available at www.FoodieBars.com